24
Jun
PROXIMAL GAIN CYCLE: WEEK 4 DAY 3
Crescent City Crossfit – Crescent City Weightlifting
Weightlifting
Snatch (2-2-2-2-2)
5×2 @70% of 1RM Snatch
*increase by 2.5kg/week
Block Power Clean (below knee) (3-3-3)
3×3 @70% of 1RM Clean and Jerk
*increase by 2.5kg/week
Tempo Back Squat (2-2)
2×2 @80% of 1RM Back Squat
*3s descent
.
*increase by 2.5kg/week
Clean Grip Deadlift (3-3-3-3)
1×3 @85% of 1RM Deadlift
-then-
3×3 @-10%
*increase by 2.5kg/week
*record heaviest 3 reps*
Accessory
Sorenson Hold (3×1 Minute Hold)
*use a moderate weight and hold for 1minute.
Bulgarian Split Squat (8-8-8)
Use a moderately heavy weight and complete 8 reps on each leg using dumbbells.
.
*Increase by 5lbs/week