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

Olympic Training – Week of 5/10

    Home Workout of Day (WOD) Olympic Lifting WOD Olympic Training – Week of 5/10
    NextPrevious

    Olympic Training – Week of 5/10

    By user | Olympic Lifting WOD, Workout of Day (WOD) | 0 comment | 10 May, 2015 | 0

    CrossFit LoDo – Denver Colorado

    3-Day Program

    Day 1: (Varied Strength & Lift emphasis)

    Snatch (floor) 2×2 @80%, 3×1 @85%, 3 x1 @85%,  2 X1 @ 87.5%, 2 x1 @ 90%,

    Snatch Pulls (three position ((1) below knee, (2) knee, (3) hip)); 6×2 @ 100% of max

    Hang Clean + Front Squat + Jerk; (1+1+1) ; 3 sets @ 85%

    Front Squat; 3×4 @ 82.5%

    Muscle Snatch; 4×3 @ 70%

    Jumps with barbell on back 3×5

    RDLs or Back extensions 3×10

    Core work

    Day 2: (Varied Strength and Lift emphasis)

    Snatch 10×1 @ 85% hang snatch; one every 45 Seconds

    Clean & Jerk 8×1 @ 87.5%; 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

    Push Press; 5×2@ 85% of max push press

    Core work

    Day 3: (Varied Strength and Lift emphasis)

    Snatch; 4×1 @ 95%

    Clean & Jerk; 3×1 @ 95%

    Clean Pulls 4×3 @ 100%

    Back Squat; 6×3 @ 80% (Can move to a fourth day if you feel tired, squats should be good and easy)

    Jumps with barbell on back 3×5

    RDLs or back extensions; 3×10

    Core Work

    Day-2 Program

    Day 1:

    Snatch 10×1 @ 85% hang snatch; one every 45 Seconds

    Clean & Jerk 8×1 @ 87.5%; one a minute on the minute

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

    Snatch pulls 4×3 @ 95-100% of max snatch

    Clean Pulls stop after start (break off ground and hold, ½ inch)  4×2 @ 95-100% of max clean

    Heavy kettlebell swings (Russian style) 6×6

    Back Squat 6×2 @ 85% (*only if necessary & have energy)

    Core work

    Day 2: 

    Snatch; 4×1 @ 95%(NOT one every minute)

    Clean & Jerk; 5×1 @ 95% (NOT one every minute)

    Clean Pulls; 4×3 @ 100%

    Front Squat; 5×3 @ 90%

    Muscle Snatch; 6×2 @ 75%

    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

    • 5:30 am - CrossFit
    • 6:30 am - CrossFit
    • 7:30 am - CrossFit
    • 9:00 am - Open Gym
    • 10:30 am - Open Gym
    • 11:30 am - CrossFit
    • 12:30 pm - CrossFit
    • 1:45 pm - Open Gym
    • 4:00 pm - CrossFit

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