ROTM CYCLE 1: WEEK 2

Crescent City Crossfit – Crescent City Weightlifting

Weightlifting

Snatch (1-1-1-1)

4×[email protected]% of 1RM

increase weight by 2.5kg/week

Clean (1 Hang Clean + 1 Clean)

4×2 @85% of 1RM Clean and Jerk

increase weight by 2.5-5kg/week

Front Rack Holds (1-1-1)

Hold Front Rack Position for 10 seconds.
3×1 @85% of 1RM Deadlift

increase weight by 5kg/week

Snatch Grip Deadlift (3-3-3-3)

4×3 @100% of 1RM Snatch

*stand on plate*

increase weight by 5kg/week

Accessory

Overhead Split Squat (10-10)

Use a Moderate Weight
2×10 @45-50% of 1RM Snatch

(each leg)

https://www.youtube.com/watch?v=v5kbhm4S8g8

Copenhagen Plank (3x 1min Holds )

(Holds not Reps)

https://www.youtube.com/watch?v=HRYTyez2e4k