WEIGHTLIFTING 210203 - WEDNESDAY


A. Warm-Up for “B”


3 Sets for 6-8 reps

Segmented Snatch grip Deadlift (3-pauses)

3-1-3-1

Practice your hook grip

Use warm up weight and focus on perfect positions




B. Snatch Complex


4 Sets

2 Hang Power Snatch + 1 Snatch

70-75% 1RM

Rest 60 seconds between sets



C. Overhead Skill


4 Sets

Overhead Squat

4-6 reps w/ 3 sec pause at bottom

Use 75% of load used in "B"

Rest 60 seconds between sets



D. Strength Superset



D1. 6-8/leg x 3 Sets


Split Stance Romanian Deadlift

3-1-1-0

use the same weight in “C”

Rest 60 seconds between sets





D2. 8-10/arm x 3 Sets


Seated Alternating Dumbbell Arnold Press

2-1-1-1

Rest 60 seconds between sets


32 views0 comments

Recent Posts

See All

WEIGHTLIFTING 210224 - WEDNESDAY

Warm up Stretch/ Mobilty 2 Rounds 8 Tempo Air Squats 5 L/R DB Push Press 5 L/R Reverse Lunges with Twist 8 Strict Pull Ups (Or Ring Rows) A. Snatch 2 warm up sets then 3x3 @ 70% of Snatch moderate loa

WEIGHTLIFTING 210221 - SUNDAY

Warm up Mobility/ stretch 2 Rounds 5 tempo ohs 10 plate overhead walking lunges 10 sec dead hangs 10 scapular pull ups A. Snatch 4 x 1 @ 70% 2 power snatch + 1 squat snatch B. Clean and Jerks 4 x 2 @

WEIGHTLIFTING 210217 - WEDNESDAY

Warm Up Mobility/ Stretch 2 Rounds 1:00 Row 8 Jumping Squats 20ft Walk with KB Overhead 5 Muscle Cleans 5 Muscle Snatch A. Snatch 4 x 1 @ 65% of Snatch 1RM 1 Power Snatch + 2 Snatch Balance + 1 Overhe

(671) 633-2357

©2020 by CrossFit Latte Stone. Proudly created with Wix.com