24
Feb
LBSH 08
Crescent City Crossfit – Crescent City Weightlifting
Lift Big Stay Humble Cycle
(Week 2)
Weightlifting
Allow 90s-2 Minutes between each
Block Clean (2-2-2-2)
Complete:
4×2 @75% of 1RM Clean
*record weight completed for all 5 sets*
Split Jerk (1-1-3-3-3)
Complete:
2×1 @92% of 1RM
-then-
3×3 @-15%
*Record weight for each set used for sets of 1*
Accessory
Super sets alternating exercises
Bulgarian Split Squat (8-8-8)
*use a moderate weight and complete 3 sets of 8 reps @55% of body weight or Use a moderate weight*
BARBELL
Single arm Dumbbell Row (8-8-8)
Heavy Dumbbell
*increase weight by 5 lbs each week*
CORE
Metcon (No Measure)
Complete 2 sets of the Following:
1 Minute: V-Ups
1 Minute: Side Plank Twists (L)
1 Minute: Side Plank Twists (R)
-Rest 2 Minutes-