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

Home   |   Contact   |   Help   |   Mobile 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) Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Power Clean Poster Igor Lukanin Olympic Weightlifting Seminar - June 23 Olympic Weightlifting: A Complete Guide - Book & DVD Set Werksan Training Collars 5 Comments 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. Leave a Comment Name Comment Verify   Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics AND get a free issue of the Performance Menu journal. 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