12
Jun
PROXIMAL GAIN CYCLE: WEEK 2 DAY 5
Crescent City Crossfit – Crescent City Weightlifting
Weightlifting
Snatch (1-1-1-1)
4×1 @85% of 1RM Snatch
*increase by 2.5kg/week
Clean and Jerk Complex (1-1-1)
2 Cleans + 1 Jerk
3×1 @85% of 1RM Clean and Jerk
*increase by 2.5kg/week
Back Squat (5-5)
2×5 @80% of 1RM Back Squat
*increase by 2.5kg/week
Front Rack Lunge (10-10-10)
3×10 @70% of Bodyweight
*increase by 2.5-5kg/week
Accessory
Single arm Dumbbell Row (10-10-10)
3×10 reps
*each side*
Moderately Heavy Weight
*increase by 5lbs/week
Skull Crushers (12-12-12)
use a moderate weight.
*increase by 5-10lbs/week