BLBW 03

Crescent City Crossfit – Crescent City Weightlifting

Big Legs Big Wheels Cycle

Weightlifting

Allow 90s-2 Minutes between each set

Snatch Stage Pulls (2-2-2-2-2)

3 second pause at mid shin, mid thigh, and hip pocket then finish with jump shrug.
Complete:

5×2 @55-60% of 1RM Snatch

*record heaviest weight completed within percentages*

-SHRUG ONLY-

https://www.youtube.com/watch?v=gVOKm3O5nfI

Clean and Jerk (3-3-3-3)

Complete 4 sets of the Following:

1 Hang Squat Clean

2 Split Jerks

@70% of 1RM (across)

*record weight used for all 4 sets*

Strength

Allow 90s-2 Minutes between each set

Push Press (4-4-4-4)

Complete

4×4 @70% (across)

*record weight used for all 4 sets*

Tempo Back Squat (3-3-3-3)

Complete the following tempo complex:

3s Down (3,0,0)

4×3 @65% of 1RM

*record weight used for all 4 sets*

Accessory

Super sets alternating exercises

Single arm Dumbbell Row (8-8-8)

*each side*

Moderately Heavy Weight

Bulgarian Split Squat (8-8-8)

*each leg*

Moderately Heavy Weight

(Dumbbells)

.

https://www.youtube.com/watch?v=A3snt726sh8