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