29
May
RELOAD WEEK DAY 4
Crescent City Crossfit – Crescent City Weightlifting
Weightlifting
Power Snatch (1-1-1-1)
4×1 @75% of 1RM Snatch
Front Squat (1-1-1-1)
4×1 @85% of 1RM Front Squat
Split Jerk (1-2-2-2)
1×1 @85% of 1RM
-then-
3×2 @ -10%
Accessory
Metcon (Weight)
MAX Height Wallball Shots:
Complete 3 sets of 10 Reps.
@20#
AS HIGH AS POSSIBLE!!!
Glute-Ham Raises (10-10-10)
complete 3 sets of 10 reps
Seated Curls (10-10-10)
Complete 3 sets of 10 Reps
*each side alternating*
Use a moderately heavy weight