WEIGHTLIFTING 211003 - SUNDAY
- CrossFit Latte Stone
- Oct 2, 2021
- 1 min read
Stretch/ Mobility
3 Rounds w/ empty barbell
5 Medball Cleans
3 Hang Power Cleans
3 Front Squats
3 Push Press
3 Split Jerk
A. Pressing Warm Ups
Seated Barbell Z-Press
5 sets of 3 Reps
*add weight each set
B. Split Jerks
Pause Split Jerks
5 Sets of 3 Reps
*keep light/ pause
3 Seconds at split position
C. Power Cleans
3-3-2-2-2-1-1
*build to heavy power clean for the day!
D. Deadlifts Pause Snatch Grip Deadlifts
5 Sets of 1
*10 seconds pause at mid-thigh/ Build to 110% of Snatch
E. Core/ Conditioning
3 Sets each
20 weighted sit ups
30 Slow Russian Twists
10 Reverse DB Flies
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