Rounds in 5 min:
2 KB clean + 2 push press + 2 lunge (alternate sides after each complex)" />

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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Tuesday October 20 2009

  • Hang clean - 75% x 2 x 4
  • Snatch balance - 80% x 3 x 2, 84% x 2 x 2
  • Push press - 89% x 3 x 4
Rounds in 5 min:
2 KB clean + 2 push press + 2 lunge (alternate sides after each complex)

Questions? Get answers here or post in comments.
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Michael Halbfish 1 | 2009-10-20
Catalyst, Mike's Gym and Max all post excellent Crossfit O-Lift oriented WODS. I am looking for some guidance as to which programming I should follow. Are there differences in the focus or who the WODS are best for?
Greg Everett 2 | 2009-10-20
Mike's Gym is for weightlifters; CA is primarily focused on weightlifting, but will maintain a reasonable level of conditioning; can't comment on Max's workouts because I'm not really familiar with them.
Jason Gilbreath 3 | 2009-10-20
Michael, Check out Dutch Lowy's blog. He is doing a review of several programs. So far he has covered catalyst, crossfit football, Crossfit Invictus,and OPT. There should be several more reviews over the next few weeks.
bso 4 | 2009-10-20
* Hang clean - 170 x 2 x 4 * Snatch balance - 135 x 3 x 2, 140 x 2 x 2 * Push press - 183 x 3 x 4 Rounds in 5 min: 2 KB clean + 2 push press + 2 lunge (alternate sides after each complex) 55# kettlebell 15 + 4 push press limiting factor
Brian PCF 5 | 2009-10-21
OK, per Dutch's recommendation, I'm in for 6 weeks. Today was Day 1: Hang Squat Clean 75kgx2x4 Snatch Balance 50kgx3x2 52.5kgx3x2 Push Press 75kgx3x4 Rounds in 5 min: 2 KB clean + 2 push press + 2 lunge (alternate sides after each complex): 18 rds @ 45 lbs (if a round is just one side) Always enjoyed the Performance Menu and your thoughts on the Oly Lifts as it relates to Crossfit performance, hoping to see a nice jump in my strength. My current stats are: m/30/6'1/215 1RM Snatch 80kg 1RM C&J 100kg Will try to get some video up of my CA WODs for critique and to contribute.
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