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