ROTM CYCLE 1: WEEK 3

24
Aug

ROTM CYCLE 1: WEEK 3

Crescent City Crossfit – Crescent City Weightlifting

Weightlifting

Hang Snatch (2-2-2-2)

1 Snatch High Pull + 2 High Hang Snatches

5×3 @ 70% of 1RM snatch

*increase 2.5kg/week

Clean and Jerk (1-2-2-2)

1×1 @90% of 1RM

-then-

2×2 @-10%

*record heavy set of 1*

**increase 2.5kg/week**

Back Squat (4 Rep Max)

Find a six rep max Back Squat

*increase weight and attempt a new 6 rep max

-then-

2×4 @-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