CrossFit LoDoCrossFit LoDoCrossFit LoDoCrossFit LoDo
  • Home
  • Get Started
    • Programs
      • Foundations
      • CrossFit
      • Bar None
      • Private Training
      • Corporate Fitness
    • About Us
      • Coaches
      • Release Waiver
      • Contact
  • WOD
  • Schedule
  • Memberships
  • Blog

Olympic Training – Week of 4/26/15

    Home Workout of Day (WOD) CF LoDo Comp Team Olympic Training – Week of 4/26/15
    NextPrevious

    Olympic Training – Week of 4/26/15

    By user | CF LoDo Comp Team, Olympic Lifting WOD, Workout of Day (WOD) | 0 comment | 26 April, 2015 | 0

    Olympic Training – CrossFit LoDo – Denver Colorado

    5 Day Program

    Day 1: (Emphasis on lifts)

    Clean + Jerk (from the Hang @ the knee) 4x (2+1) @ 80%

    Snatch  4×2 @ 80-85%

    Snatch Pulls 5×3 @ 95%

    Core work

    Day 2: (Emphasis on strength)

    Front Squat 4×4 @ 80%

    Push Press 2×3 @ 75-80%, 4×2 @ 85% of best push press max

    Muscle Clean (no hook grip, no thigh brush) 5×3 @ 60% of max clean

    Snatch grip press 4×5 @ 75% of max snatch 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

    *(go by feel, if it feels light go up 5% from week one

    Clean and Jerk 15 singles @ 75-80%; one a minute on the minute

    *(go by feel, if it feels light go up 5% from week one)

    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)

    Back Squat 6×3 @ 82.5%

    Power Clean + Split Jerk (2+1) @85% 4x (2+1)

    Muscle Snatch; 4×3 @ 65% of max snatch

    Heavy kettlebell swings 6×6 (Russian style)

    Jumps 3×5 with barbell on back

    Core work

    Day 5: (Emphasis on Lifts)

    Snatch; 7×1 @ 92.5% of max snatch

    Clean & Jerk; 5×1 @ 92.5% 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); 5×2 @ 85%

    Snatch Pulls (floor); 5×2 @ 100% of max

    Hang Clean and Jerk from knee; (1+2) (one hang clean, two jerks); 4 sets @ 85%

    Front Squat; 3×3 @ 90%

    Muscle Snatch; 4×2 @ 70%

    Jumps with barbell on back 3×5

    RDLs or Back extensions 3×10

    Core work

    Day 2: (Varied Strength and Lift emphasis)

    Hang/Block (just above knee) Snatch 12×1 @ 85% hang snatch; one a minute on the minute

    Hang/block (Just above knee) Clean & Jerk 10×1 @ 85%; one a minute on the minute

    Jerk Dips 6×3 @ 100-110% of best Jerk 5×3 (Hold for 3-5 Seconds)

    *hold one second each position

    Squat Clean + Front Squat + Push Press; 5×2 @ 80% of max push press

    Core work

    Day 3: (Varied Strength and Lift emphasis)

    Snatch; 8×1 @ 90%

    Clean & Jerk; 5×1 @ 90%

    Back Squat; 5×2 @ 90%

    Jumps with barbell on back 3×5

    RDLs or back extensions; 3×10

    Core Work

    2 Day Program

    Day 1:

    Hang/Block (just above knee) Snatch 12×1 @ 85% hang snatch; one a minute on the minute

    Hang/block (Just above knee) Clean & Jerk 10×1 @ 85%; 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 5×2 @ 90% (*only if necessary & have energy)

    Core work

    Day 2: 

    Snatch; 7×1 @ 85-90%(NOT one every minute)

    Clean & Jerk; 5×1 @ 85-90% (NOT one every minute)

    Front Squat; 5×2 @ 85-90%

    Muscle Snatch; 5×2 @ 70%

    jump up with barbell on back 3×5

    No tags.

    Leave a Comment

    Cancel reply

    Your email address will not be published. Required fields are marked *

    NextPrevious

    Our Affiliates

    CrossFit Journal: The Performance-Based Lifestyle Resource CrossFit Journal: The Performance-Based Lifestyle Resource Rep Fitness: Strength Equipment and Home Gym Specialists

    Today’s Schedule

    No classes today

    Recent Posts

    • Let Down Proof

      Hey LoDo Family!! We are planning to start doing announcements and gym

      14 May, 2019
    • You’re Never Done

      You’re Never done Sometimes it is easy to think that at some

      28 September, 2018

    Contact Us

    LoDo Gym
    601 West 29th Avenue
    Denver, CO 80202

    Phone Number
    +1 (970) 573 - 6277

    Email Address
    info@crossfitlodo.com

    Copyright 2017 Crossfit LoDo LLC | All Rights Reserved
    • Home
    • Get Started
      • Programs
        • Foundations
        • CrossFit
        • Bar None
        • Private Training
        • Corporate Fitness
      • About Us
        • Coaches
        • Release Waiver
        • Contact
    • WOD
    • Schedule
    • Memberships
    • Blog
    CrossFit LoDo