PROXIMAL GAIN CYCLE: WEEK 3 DAY 2

16
Jun

PROXIMAL GAIN CYCLE: WEEK 3 DAY 2

Crescent City Crossfit – Crescent City Weightlifting

Weightlifting

Snatch Grip Push Press (3-3-3)

3×3 @80% of 1RM Snatch

*increase by 2.5kg/week

High-Hang Clean (1-1-1-1)

4×1 @65% of 1RM

.

*increase by 5kg/week

Paused Front Squat (2-2-2)

3×2 @80% of 1RM front Squat

*3s Pause at bottom

.

*increase by 2.5kg/week

Accessory

Pull-ups (3xMax Rep Pull Ups )

Complete 3 sets of Max Rep Pull Ups

*goal is to complete 20 reps in least amount of sets

Barbell Overhead Hold (3x45s Hold)

start with barbell and increase 2.5kg/week

*

USE BANDS

Metcon (No Measure)

3 Rounds of the Following:

20 Side Plank Windmills

*each side*

20 V-ups

-rest as needed