9
Jul
ROTM CYCLE 1: WEEK 1
Crescent City Crossfit – Crescent City Weightlifting
Weightlifting
Snatch Stage Pulls (2-2-2-2)
3 second pause at mid shin, mid thigh, and hip then finish with jump shrug.
4×[email protected]% of 1RM
Front Squat (2-2-2-2)
1×[email protected]% of 1RM
-then-
3×[email protected]%
Split Jerk (5-5-5 )
3×5 @85% of 1RM Split Jerk
Accessory
Dips (5-5-5)
3 Sets of the Following:
5 Weighted Dips
(go heavy)
– directly into-
Max Rep:
body weight Dips
(rest as needed)
Vertical Med ball Throws (8-8-8)
Moderately heavy weight
https://www.youtube.com/watch?v=EMj8huMtobo