LBSH 12

Crescent City Crossfit – Crescent City Weightlifting

Lift Big Stay Humble Cycle
(Week 3)

Weightlifting

Allow 90s-2 Minutes between each set

Hang Power Snatch (3-3-3-3)

Complete:

1 Snatch High Pull

1 Hang Power Snatch

@70% of 1RM (across)

*record weight used for all 4 sets*

Strength

Allow 90s-2 Minutes between each set

Front Squat (3-3-3-3)

Complete:

-Tempo-

(5,0,0)

5s Down

No Pause

@70% of 1RM (across)

*record weight used for all 4 sets*

Clean Grip Deadlift (5-5-5-5)

Complete:

5×5 @80% of 1RM (across)

*record weight used for all 4 sets*

Accessory

Super sets alternating exercises

Skull Crushers (12-12-12)

*use a moderate weight and complete 12 reps*

*increase weight by 5lbs each week*

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

Single Leg Dumbbell Glute Bridge (12-12-12)

*use a moderate weight and complete 12 reps*

increase weight by 5lbs each week

https://www.youtube.com/watch?v=EtvQvOsQEc0

CORE

Plank Holds (3 x 45s Holds )

*weighted*

start with 25# plate.

Increase weight each week