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