22
Jun
PROXIMAL GAIN CYCLE: WEEK 4 DAY 1
Crescent City Crossfit – Crescent City Weightlifting
Weightlifting
Block Snatch (above knee) (1-2-2)
1×1 @80% of 1RM Snatch
-then-
2×2 @-10%
*record heavy single*
*increase weight by 2.5kg/ week
Clean and Jerk (1-1-1)
3×1 @80% of 1RM Clean and Jerk
*increase by 2.5kg/week
Back Squat (3-3-3)
3×3 @80% of 1RM Back Squat
.
Increase by 2.5kg/week
Snatch Pull (1-1-1-1-1)
Complete 5 sets of the Following:
Tempo Snatch Pull + Snatch Pull
@ 95% of 1RM
.
.
3s ascent for TSP
Hold 1s at finish for SP
*increase by 5kg/week
Accessory
Bent Over Row (10-10-10)
Use a moderately Challenging weight.
.
*Increase weight by 3kg/week
Bottoms Up Kettlebell Press (10-10-10)
Use a moderately challenging weight.
.
*10 reps each arm*
perfom in lunge position.