1
Mar
LBSH 11
Crescent City Crossfit – Crescent City Weightlifting
Lift Big Stay Humble Cycle
(Week 3)
Weightlifting
Allow 90s-2 Minutes between each set
Snatch (2-2-2-2)
Complete 5 sets of the Following:
1 Squat Snatch
1 Hang Squat Snatch @85% of 1 RM
(across)
*record weight used for all 4 sets*
Clean and Jerk (1-2-2-2)
Complete:
1×1 @90 of 1RM
-then-
3×2 @-15%
*record heavy single*
Strength
Allow 90s-2 Minutes between each set.
Back Squat (3-5-5-5)
Complete:
1×3 @87% of 1RM
-then-
3×5 @-15%
*record heavy single*
Snatch Pull (2-2-2-2)
Complete:
4×2 @83% of 1RM
*Pause 2s at Knee Position for each rep*
DO NOT HIGHPULL, ONLY SHRUG!
https://www.youtube.com/watch?v=ozFjbwIOjU4
Accessory
Super sets alternating exercises
Front Rack Lunge (8-8)
Complete:
2×8 @55-60% of 1RM
(or)
2×10 @moderate weight
Bottoms Up Kettlebell Press (10-10-10)
Complete:
3×10 Reps
*Moderate Weight*