WEIGHTLIFTING 211020 - WEDNESDAY
- CrossFit Latte Stone
- Oct 19, 2021
- 1 min read
Updated: Oct 20, 2021
Warm Up
Stretch/ Mobility
3 Rounds
3 Clean Grip Shrug and Pull
3 Muscle Clean
3 Power Clean
3 Push Press
3 Split Jerks
A. Press
Push Press
Work up to heavy double within 5-6 sets
B. Clean Complex
Power clean + Pause Split Jerk:
(2+2)x 3, (2+1) x 3.
Work up in weight through the course of the 6 sets, but keep the movements snappy and perfect mechanics.
C. Squats
Back Squats
5x4 building up to 80% of max
D. Accessories
3 sets each
20 Weighted sit ups
45 seconds - 1 minute per side forearm side planks
10 DB Flies
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