PROXIMAL GAIN CYCLE: WEEK 3 DAY 4

18
Jun

PROXIMAL GAIN CYCLE: WEEK 3 DAY 4

Crescent City Crossfit – Crescent City Weightlifting

Weightlifting

Block Snatch (Above Knee) (1-1-1)

3×1 @85% of 1RM Snatch

.

*increase by 2.5kg/week

Front Squat (1-1-1)

3×1 @ 83% of 1RM Front Squat

.

*increase by 2.5kg/week

Split Jerk (2-2-2)

[email protected]% of 1RM Clean and Jerk

.

*increase by 5kg/week

Accessory

Seated Box Jump (Distance)

Complete 3 sets of 4 reps at a moderate height.

-rest as needed-
*increase height each week

GHD Situps (12-12-12)

3×12

YTWs (10-10)

complete 2 sets of 10 reps with the YTW complex

*use a moderate weight

increase by 1kg/week