2
Feb
BLBW 12
Crescent City Crossfit – Crescent City Weightlifting
Big Legs Big Wheels Cycle
(Week 3)
Weightlifting
Allow 90s-2 Minutes between each set
Block Snatch (above knee) (1-1-1)
Complete:
5×1 @80-85% (increasing)
*Record heaviest weight completed within percentages
Strength
Allow 90s-2 Minutes between each set
Paused Front Squat (3-3-3-3-3)
Complete:
5×3 @80% (across)
-3s Pause at bottom-
*record weight used for all 5 sets*
Snatch Grip Deadlift (5-5-5-5)
complete:
4×5 @98% of 1RM Snatch
(stand on red plate)
*record weight complete for all 4 sets*
Accessory
Super sets alternating exercises
Pull-ups (Strict)
Complete 3 sets of Max Reps strict Pull Ups
Seated Box Jump (Distance)
Complete 3 sets of 4 reps
(Tall Box)
CORE
Metcon (2 Rounds for reps)
Complete 2 sets of the Following:
1min: MAX Deadbugs
-rest 15s-
1min: MAX Plank Reach Outs