Olympic Weightlifting - How to Read the Workouts

The way we write the programming for our Olympic Lifting cycles can look a little different than the workouts we write for our “Fitness” and “Performance” tracks.  In general, we will list the exercise, followed by the percentages, then the reps, then the sets.  For example:

• Snatch Balance; 70%x3x4 (% based off Snatch)

This means that you will take 70% (of your Snatch, as noted), and perform a Snatch Balance for 3 reps, and repeat for 4 sets. Rest as needed between sets.  

If you’re doing multiple percentages, it might look like this:

• Power Clean; 60%x2; 70%x2; 80%x2x3

This means a Power Clean, done at 60% for 2 reps, 70% for 2 reps, then 80% for 2 reps, repeated for 3 sets.

Finally, if the exercise listed is a complex (meaning it is two or more exercises performed back to back with little or no rest), then the corresponding reps will be listed in order, separated by (+) signs.  Ex.:

• Halting Snatch Deadlift + Snatch Pull + Power Snatch; 60%x2+2+2; 65%x2+2+2 x 3 (% based off Power Snatch)

This will be 2 Halting Snatch Deadlifts, 2 Snatch Pulls, 2 Power Snatches, first done at 60%, then at 65% for 3 sets.

Are you still with me? 

Of course, if you are in class, the coaches will make sure that you’re on the same page in terms of exercises, reps, and sets.  If you ever have any questions while approaching the workout on your own, please don’t hesitate to ask someone, or email adam@fullrangecrossfit.com at any point.

And don’t worry, we will include movement demo videos for all movements, if some of these seem unfamiliar :)