5
Mar
LBSH 15
Crescent City Crossfit – Crescent City Weightlifting
Lift Big Stay Humble Cycle
(Week 3)
Weightlifting
Allow 90s-2 Minutes between each
Snatch (1-1-1-1)
Complete:
4×1 @95-100%+ of 1RM
*record heaviest weight completed*
Clean and Jerk (1-1-1-1)
Complete:
4×1 @95-100+% of 1RM
*record heaviest weight completed*
Strength
Allow 90s-2 Minutes between each
Back Squat (6-6-6-6)
Complete:
4×6 @75% (Across)
*record weight used for all 4 sets*
Romanian Deadlift (RDL) (8-8-8-8)
Complete:
4×8 @ 60-65% of 1RM Deadlift
*stand on 25kg Plate*
record weight used for all 4 sets*
Accessory
NO SUPER SETS.
Dips (10-10-10)
Complete 3 sets of 10 Reps.
*Weighted if needed*
YTWs (7-7-7)
Complete each portion for 7 reps.
Y for 7
T for 7
W for 7
https://www.youtube.com/watch?v=vDCkdEdF5rM
*start with 1kg or 2.5lbs if you are unsure what weight to use*