WEIGHTLIFTING 210922 - WEDNESDAY
- CrossFit Latte Stone
- Sep 20, 2021
- 1 min read
Coach Stretch
3 Rounds with Barbell
3 Clean Pulls
3 Muscle Cleans
3 Hang Squat Cleans
3 Push Jerks
3 Split Jerks
A. Jerk Complex
3 Sets
1 Push Jerk + 2 Split Jerks
-then-
3 Sets
1 Push Jerk + 1 Split Jerk
*build to heavy on last 3 sets
B. Clean Complex
2 Sets of 2 of the Complex
*1 Clean Deadlift to Mid-shin + 1 Clean Pull + 1 SQUAT Cleans
-then-
3 Sets of 1 of the Complex
*build to heavy on the last 3 sets
C. Deadlift/ Pulls
5 Sets @ 95% of best clean for the day
3 Clean Deadlift + Shrug
D. Core/ Conditioning
3 Sets each
30 Seconds max reps of Pull ups
30 Seconds max reps of Goblet Squats (moderate weight)
100 Feet Heavy Farmers Carry
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