PROXIMAL GAIN CYCLE: WEEK 3 DAY 5

19
Jun

PROXIMAL GAIN CYCLE: WEEK 3 DAY 5

Crescent City Crossfit – Crescent City Weightlifting

Weightlifting

Snatch (1-1-1)

3×1 @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