WEIGHTLIFTING 210804 - WEDNESDAY
- CrossFit Latte Stone
- Aug 4, 2021
- 1 min read
WARM UP
Stretch/ Mobility
3 Rounds w/ PVC or Empty Barbell
3 Clean Grip High Pulls
3 Muscle Clean
3 Hang Squat Clean
3 Split Jerks
3 Overhead Squats
A. Clean and Jerk Complex
5 Sets (Building to 85%)
1 Hang Squat Clean (3 sec. Pause at Hang) + 1 Front Squat + 1 Push Jerk + 1 Split Jerk
B. Snatch Balance
3-3-2-2-1-1* Build to Heaviest for the day
C. PullsSnatch Pulls 3x3 @ 100% of Snatch 1RM
then
Clean Pulls 3x3 @ 100% of Clean and Jerk 1rm
* Focus on speed and the shrug!
D. Core/ Midline Accessory
Back Extensions + Hold (1 Back Extension and Hold for 5 seconds) x 5
then
GHD Sit Ups 3x10
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