(206) 390-7779
9463 NE Business Park Lane - Bainbridge Island, WA 98110
(206) 390-7779
9463 NE Business Park Lane - Bainbridge Island, WA 98110

Category Archives: Olympic Weightlifting

Outcome Programming: Olympic Weightlifting Sneak Peek

By | Olympic Weightlifting, Outcome Blog | No Comments

Here is a 4 day sample of one of the many Olympic Weightlifting cycles we will run. Bainbridge Island’s CrossFit Outcome is ready when you are! Click here to make a good life choice.

crossfit-outcome-coach-sal-funnyMonday – Day 1

  • Hang power snatch – 60% x 2 x 5
  • Hang power clean + power jerk – 60% x 2 + 2 x 5

3 sets:
V-Ups x 15
KB swing x 15

This will be a light transition week so we can move into the next cycle. Lots of ice, stretching, foam rolling massage, and whatever other work you need to get you back to 100% by next Monday.

Tuesday – Day 2 

  • Back squat – 55% x 10, 60% x 8, 65%, 8, 70% x 5
  • Press – 3 x 8
  • Bent row – 3 x 8

3 sets: no rest:
20 meter bear crawls
10 hollow rocks

crossfit-outcome-staff-genevaWednesday – Day 3
Rest

If you’re feeling good, spend some time doing very light technique work where you need it. No more than 30 minutes.

 

 

Thursday – Day 4 

  • Snatch + 2 OHS – 60% (of snatch) x 5 sets
  • Snatch pull – 80% x 3 x 3
  • Snatch push press – 3 x 5
  • Static holds – 2 x 1 minute
  • ETC…