21
Jan
BLBW 04
Crescent City Crossfit – Crescent City Weightlifting
Big Legs Big Wheels Cycle
Weightlifting
Allow 90s-2 Minutes between each set
Power Snatch (2-2-2-2)
*NO HOOK, NO FEET*
4×2 @55% of 1RM Snatch
record weight used for all 4 sets
.
https://www.youtube.com/watch?v=WV4aZLU2zEE
Split Jerk (3-3-3-3)
Complete
4×3 @70-75% (increasing)
*record heaviest set completed within percentages*
Strength
Allow 90s-2 Minutes between each set
Clean Grip Deadlift (3-5-5-5)
Complete:
1×3 @85% of 1RM Deadlift
-then-
3×5 @-15%
*record heaviest weight completed 4 3 reps*
Accessory
Plank Reach Outs (3 x 1 Minute AMRAP)
Complete as many reps as possible of plank reach out
-rest 1min between each set-
*score total reps completed*
.
https://www.youtube.com/watch?v=7q8r6rvDoWw