LBSH 11

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*

https://www.youtube.com/watch?v=J5LEpIZSDS0