14
Aug
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