WEIGHTLIFTING 210912 - SUNDAY

CrossFit Latte Stone
Sep 12, 2021
1 min read

3 Minutes Bike

Stretch/ Mobility

3 Rounds w/ empty barbell

5 Clean Grip High Pulls

5 Muscle Cleans

5 Hang Power Cleans

5 Push Jerks

5 Pausing Split Jerks

A. Split Jerks

3-2-2-1-1-1

*Work up to a heavy single

B. Power Clean

3-3-2-2-2-1

*Work up to a medium load. Focus on Speed

C. Clean Pulls

3 sets of 3 reps @ 90% of 1rm Clean

D. Accessories/ Conditioning

3 Sets each

Max Strict Pull Ups in 30 seconds (use bands to scale)

Weighted Hip Extensions on GHD100ft Heavy Farmer's Carry

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2 Comments

ManjhulA PramodH

Feb 26

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Mahadev Book

Feb 05

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