Crescent City Crossfit – Crescent City Weightlifting
Weightlifting
Snatch (1-1-1-1-1-1)
6×[email protected] 80% of 1RM snatch
Front Squat (3-3-3-3)
Tempo 3s Descent
.
@65% of 1RM Front Squat
Shoulder Press (3-5-5-5)
1×[email protected] 90% of 1RM strict press
(or work to a heavy 3)
-then-
3×[email protected] -15%
Clean Pull (4-4-4-4)
1 Clean Pull + 3 Hang Clean High Pulls
4×4 @90% of 1RM Clean and Jerk
Accessory
Death March (3 sets of 50ft )
complete 3 sets of 50ft Death march
*use a moderate weight*
Metcon (No Measure)
2 Rounds:
2min Plank (no weight)
-rest 1min-
1:30 Plank (15kg)
-rest 1min-
1min Plank (25kg)
-rest 2mins-