18
Feb
LBSH 04
Crescent City Crossfit – Crescent City Weightlifting
Lift Big Stay Humble Cycle
(Week 1)
Weightlifting
Allow 90s-2 Minutes between each
No Hook No Feet Snatch (3-3-3-3-3)
Complete 5 sets of the Following:
2 Muscle Snatch
1 Overhead Squat
5×4 @55-60% of 1RM
(across)
*record weight used for all 5 sets*
DO NOT USE HOOK GRIP
DO NOT MOVE FEET
Strength
Allow 90s-2 Minutes between each
Front Squat (1-1-1-1-1)
Complete:
5×1 @80-85% of 1RM
*record heaviest set completed within percentages*
Clean Pull (4-4-4-4-4)
Complete 5 sets of the Following:
1 Clean Pull
3 Low Hang Clean Pull
5×4 @80% of 1RM Clean
*record weight used for all 5 sets*
Accessory
Super sets alternating exercises
Pull-ups (3 x Max Rep Strict )
Complete 3 sets of Max Reps Strict Pull Ups
or
Accumulate 30 Strict Pull Ups
Barbell Overhead Hold (3 x 1 Minute Hold)
*UNSTABLE HOLDS*
Start @2.5lbs or 5lbs
Increase weigh each week.