CrossFit LoDo – Denver Colorado – Olympic Training
5 Day Program
Day 1: (Emphasis on lifts)
Snatch (from the Hang, @ the knee) 4×2 @ 80%
Clean and Jerk (2+1) (two cleans, then one jerk) 4 sets @ 80-85%
Clean Pulls 5×3 @ 95% of max clean
Core work
Day 2: (Emphasis on strength)
Back Squat 6×3 @ 80%
Push Press 2×3 @ 75-80%, 4×2 @ 85% of best push press max
Muscle Snatch (no hook grip, no thigh brush) 5×3 @ 60% of max snatch
Clean grip press 2×5 @ 75% of max press, 4×4 @80-85% of max press
RDLs or Back extensions 4×10
Core work
Day 3: (Emphasis on lifts)
Snatch (floor) 20 singles @ 75-80%; one a minute on the minute
Clean and Jerk 15 singles @ 75-80%; one a minute on the minute
Snatch Pulls to the knee 4×2 @ 105% of best snatch
Clean Pulls to the knee 4×2 @ 105% of best clean
Core work
Day 4: (Emphasis on strength)
Front Squat 6×2 @ 85%
Power Clean + Push Press (2+1)(two power cleans first, then one push press); 5 sets @ 85-90% of push press max
Muscle Snatch; 4×2 @ 65% of best snatch (if you can)
Heavy kettlebell swings 6×6 (Russian style)
Jumps 3×5 with barbell on back
Core work
Day 5: (Emphasis on Lifts)
Snatch; 6×1 @ 90-95% of max snatch
Clean & Jerk; 4×1 @ 90-95% of max C&J
Snatch Pulls (floor); 5×3 @ 95%
Back Squat (only if necessary and you have the energy) 6×2 @ 80%
*should be nice and easy
Core work
3 Day Program
Day 1: (Varied Strength & Lift emphasis)
Snatch (floor); 6×2 @ 80%
Snatch Pulls (floor); 5×3 @ 95% of max
Hang Clean and Jerk from knee; (1+2) (one hang clean, two jerks); 4 sets @ 80%
Front Squat; 4×2 @ 85%
Muscle Snatch; 5×3 @ 65%
Jumps with barbell on back 3×5
RDLs or Back extensions 3×10
Core work
Day 2: (Varied Strength and Lift emphasis)
Snatch 20×1 @ 75-80%; one a minute on the minute
Clean & Jerk 15×1 @ 75-80%; one a minute on the minute
3 position Clean pulls (below knee, knee, hip) 6×2 @ 95 % of best Clean
*hold one second each position
Push Press; 5×2 @ 80-85% of max push press
Core work
Day 3: (Varied Strength and Lift emphasis)
Snatch; 4×1 @ 90-95%
Clean & Jerk; 3×1 @ 90-95%
Back Squat; 6×3 @ 80%
Jumps with barbell on back 3×5
RDLs or back extensions; 3×10
Core Work
2 Day Program
Day 1:
Snatch 20×1 @ 75-80%; one a minute on the minute
Clean & Jerk 15×1 @ 75-80%; one a minute on the minute
Snatch pulls to knee 4×2 @ 95-100% of max snatch
Clean Pulls to knee 4×2 @ 95-100% of max clean
Heavy kettlebell swings (Russian style) 6×6
Back Squat 6×2 @ 80% (*only if necessary & have energy)
Core work
Day 2:
Snatch; 9×1 @ 85%(NOT one every minute)
Clean & Jerk; 6×1 @ 85% (NOT one every minute)
Front Squat; 6×3 @ 80-85%
Muscle Snatch; 5×3 @ 60%
jump up with barbell on back 3×5
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