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-