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