ROTM CYCLE 1: WEEK 2

11
Aug

ROTM CYCLE 1: WEEK 2

Crescent City Crossfit – Crescent City Weightlifting

Weightlifting

Snatch (1-1-1-1-1)

[email protected] 80% of 1RM snatch

.

Increase Weight by 2.5kg /week

Front Squat (3-3-3-3)

Tempo 3s Descent

.

@65% of 1RM Front Squat

Increase weight by 2.5-5kg/week

Shoulder Press (3-5-5-5)

[email protected] 90% of 1RM strict press

(or work to a heavy 3)

-then-

[email protected] -15%

Increase weight by 2.5kg/week

Clean Pull (4-4-4-4)

1 Clean Pull + 3 Hang Clean High Pulls

4×4 @90% of 1RM Clean and Jerk

increase weight by 5kg/week

Accessory

Death March (3 sets of 50ft )

complete 3 sets of 50ft Death march

*use a moderate weight*

add 5lbs/week

Metcon (No Measure)

2 Rounds:

2min Plank (no weight)

-rest 1min-

1:30 Plank (15kg)

-rest 1min-

1min Plank (25kg)

-rest 2mins-