LBSH 14

4
Mar

LBSH 14

Crescent City Crossfit – Crescent City Weightlifting

Lift Big Stay Humble Cycle
(Week 3)

Weightlifting

Allow 90s-2 Minutes between each

No Hook No Feet Snatch (3-3-3-3-3)

Complete 5 sets of the Following:

2 Muscle Snatch

1 Overhead Squat

5×4 @55-60% of 1RM

(across)

*record weight used for all 5 sets*

DO NOT USE HOOK GRIP

DO NOT MOVE FEET

Strength

Allow 90s-2 Minutes between each

Front Squat (1-1-1-1-1)

Complete:

5×1 @80-85% of 1RM

*record heaviest set completed within percentages*

Clean Pull (4-4-4-4-4)

Complete 5 sets of the Following:

1 Clean Pull

3 Low Hang Clean Pull

5×4 @80% of 1RM Clean

*record weight used for all 5 sets*

Accessory

Super sets alternating exercises

Pull-ups (3 x Max Rep Strict )

Complete 3 sets of Max Reps Strict Pull Ups

or

Accumulate 30 Strict Pull Ups

Barbell Overhead Hold (3 x 1 Minute Hold)

*UNSTABLE HOLDS*

Start @2.5lbs or 5lbs

Increase weigh each week.

https://www.youtube.com/watch?v=y4vxEV2vpeU