Oly Programming 9/19-9/25 | Crossfit Coolidge Corner
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OUR BLOG

Oly Programming 9/19-9/25

By Jbrause | In News & Events | on September 19, 2016

Cao Lei, 2008 Olympic gold medalist and 2006 and 2007 world champion in the 75kg (165#) weight class, her best lifts are a 128kg (282.2#) snatch and a 154kg (339.5#) clean and jerk.

 

Day 1 (Monday)

1. Snatch- Heavy Single, 1×90%, 1×95%, 1×90%

2. Clean + Jerk- HS, 1×90%, 1×95%, 1×90%

3. Front Squat- HS, 1×90%, 1×95%, 1×90%

4. Clean Pull- 4x2x110%

 

Day 2 (Wednesday)

1. Dip Snatch- HS, 1×90%, 1×95%, 1×90%

2. Power Clean + Power Jerk- (1+1)RM, 1×90%, 1×95%, 1×90%

3. Back Squat- HS, 1×90%, 1×95%, 1×90%

4. Snatch Pull- 4x2x120%

 

Day 3 (Open Gym)

1. Snatch- HS

2. Clean + Jerk- HS

3. Clean Pull- 4x2x115%

 

Day 4 (Open Gym)

1. Snatch- 2×80%, 2×85%, 2×90%, 2×93%

2. Clean + Jerk- (2+1)x80%, x85%, x90%, x93%

3. Front Squat- 2×70%, 2×80%, 2×85%, 2×90%, 2×93%

4. Snatch Pull- 2×110%, 2×115%, 2x2x120%

 

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