WEIGHTLIFTING 210516 - SUNDAY
- CrossFit Latte Stone
- May 14, 2021
- 1 min read
Warm Up
Stretch/ Mobility
2 Rounds
8 Med Ball Cleans
8 Scapular Pull Ups/ 10 Seconds Dead Hang
10 Push Press w/ empty barbell
10 Split Jerks
A. Snatch
4 Sets @ 45~50% of 1rm
1 Snatch Grip High Pulls + 1 Hang Snatch + 1 High Hang Snatch + 1 Snatch Balance
B. Clean and Jerks
5 Minutes to build to 75% of 1rm Clean and Jerk
Then:
Set 1: 2 @ 75%
Set 2: 2 @ 80%
Set 3: 1 @ 85%
Set 4: 1 @ 90%
Scale: increase weight each set by 5-10 lbs. If you miss or fail lift, stay at previous successful percentage
C. Front Squats
3 sets x 5 reps @ 90% of Clean and Jerk weight
D. Core
5 x 10
Ab mat Sit ups w/ medball
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