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

*start with 1kg or 2.5lbs if you are unsure what weight to use*