ROTM CYCLE 1: WEEK 1

8
Jul

ROTM CYCLE 1: WEEK 1

Crescent City Crossfit – Crescent City Weightlifting

Weightlifting

Block Snatch (above knee) (4-4-4)

1 Snatch Pull + 1 Snatch + Overhead Squat + 1 Snatch

3×4 @65% of 1RM Snatch

Power Clean (2-2-2-2)

80% of 1RM Clean and Jerk

Back Squat (3-3-3-3)

80% of 1RM Back Squat

Accessory

Good Mornings (5-5-5-5)

Jumping Good Mornings

4×5 @50% of 1RM Snatch

Dumbbell Bench Press (10-10-10)

3 sets of 10 reps

*each side*
alternating reps each side.

https://www.youtube.com/watch?v=7CHPqVxJOUE

Metcon (No Measure)

2 sets of the Following:

50 Russian Twists (2:1)

25 Side Plank Windmills (each side)

50 V-ups

-rest as needed-