Crescent City Crossfit – Crescent City Weightlifting
Weightlifting
Hang Snatch (3-3-3-3-3)
1 Snatch High Pull + 2 High Hang Snatches
5×3 @ 70% of 1RM snatch
*increase 2.5kg/week
Clean and Jerk (1-1-2-2)
2×1 @87% of 1RM
-then-
2×2 @-10%
*record heavy set of 1*
**increase 2.5kg/week**
Back Squat (6 Rep Max)
Find a six rep max Back Squat
*increase weight and attempt a new 6 rep max
-then-
2×6 @-15%
Accessory
Weighted Pull-ups (3 sets of Max Reps)
for every set, complete 3-5 weighted pull ups then drop weight and complete a max set of pull ups
-rest as needed between sets-
Single Leg RDL (8-8-8)
grab a pair of Dumbbell and complete 3 sets of 8 reps (each leg)
*moderately heavy weight*
.
*increase weight by 5lbs/week