Olympic Lifting WOD

Oly WOD – July 18, 2011

Squat Snatch 2-80% 2-80% 1-85% Squat Clean 2-80% 2-80% 1-85% Split Jerk 2-80% 2-80% 1-85% Metcon As Many reps as Possible 90sec Power Clean (135/95) rest 60sec 90sec Run rest 60sec 90sec Front Squat (135/95) rest 60sec 90sec Row rest 60sec 90sec Dead Lift (135/95)

Oly WOD – July 13, 2011

Power Snatch 3×1 80% Power Clean and Jerk 3×1 80% Over Head Squat 3×2 85% Metcon On the Min Every Min For 10min 5 Left Arm Kettle Bell Snatches (55/35) 5 Clean Pulls (105% 1rm clean and jerk) 5 Right Arm Kettle Bell Snatches (55/35)

Oly WOD – June 13, 2011

Snatch Pulls-from knee height – 5×5 Push Press Behind Neck-Snatch Grip – 5×5 Front Squat – 5×5 Metcon: Every Min. on the Min. for 10min: 3 Dead Lifts 3 Clean Pulls-from knee height 3 Burpees *Use 70-80% of your max clean weight, the goal is speed (get the hips extending powerfully.)