Crescent City Crossfit – Crescent City Weightlifting

Big Legs Big Wheels Cycle

Weightlifting

Allow 90s-2 Minutes between each set

Snatch Balance (2-2-2-2)

Complete:

4×2 @80% of 1RM Snatch (across)

*record weight used for all 4 sets*

Block Clean (1-1-1-1)

complete:

4×1 @80% (across)

-ABOVE KNEE-

*record weight completed for all 4 set*

Strength

Allow 90s-2 Minutes between each set

Back Squat (5-5-5-5)

Complete:

5×5 @70% (across)

*record weight used for all 5 sets*

Accessory

Allow 90s-2 Minutes between each set

Push-ups (Plyometric Reps)

Complete:

3 sets of MAX Reps

.

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

Glute-Ham Raises (8-8-8)

https://www.youtube.com/watch?v=w_7UaXfsbaw

CORE

Side Plank Holds (45s-45s-45s)

complete:

3x45s (each side)