18
Jan
BLBW 01
Crescent City Crossfit – Crescent City Weightlifting
Big Legs-Big Wheels Cycle
Weightlifting
Allow 90s-2 Minutes between each set
Snatch (2-2-2-2-2)
Complete:
5×2 @70% (across)
*record weight used for all 5 sets*
Clean (1-1-1-1)
Complete:
4×1 @75-80% (increasing)
*record heaviest weight completed within percentages)
Strength
Allow 90s-2 Minutes between each set.
Back Squat (8-8-8-8)
Complete:
4×8 @65% (across)
*record weight used for all 4 sets*
Accessory
Super sets alternating exercises
Alternating Dumbbell Bench Press (10-10-10)
Complete 3 sets of 10 reps (each arm)
*moderate weight*
.
https://www.youtube.com/watch?v=25dLj7_NyLM
Kettlebell Lateral Lunge (6-6-6)
Complete 3 sets of 6 reps (each leg)
*moderate weight*
.
https://www.youtube.com/watch?v=a71rtSKTo3s
Sorenson Hold (45s-45s-45s)
*weighted if needed*
.
https://www.youtube.com/watch?v=rfxfZo4g4KE