WEIGHTLIFTING 210418 - SUNDAY
- CrossFit Latte Stone
- Apr 16, 2021
- 1 min read
Focus will be on Clean and Jerks
Stretch/ Mobility
Warm Up
2 Rounds
8 Medball Cleans
5 Hang Power Clean with Barbell
5 Push Press
5 Split Jerk
A. Clean and Jerk
5 minutes to warm up (1-2 reps building to 70% ~ 75%)
10 minutes to find your heavy clean and jerk for the day (about 90% - personal best match)
*Squat or Power and Push Jerk or Split Jerk(focus on strong pulls, speed, and stablizing the core to keep the barbell in the overhead position)
B. 5 Front Squats
Every 1:30 for 5 Rounds @ 45% ~ 50% of the day's heavy weight
C. Accessories
Dual DB or KB Overhead Walking Lunges (lightweight)
5 x 12
Superset
Farmer's Carry (50 ft)
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