2
Mar
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