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*

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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*

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https://www.youtube.com/watch?v=rfxfZo4g4KE