WEIGHTLIFTING 211107 - SUNDAY
- CrossFit Latte Stone
- Nov 7, 2021
- 1 min read
Stretch/ Mobility
3 Minutes Bike/ Row Warm Up
3 Rounds with empty barbell
5 Clean High Pulls
5 Hang Power Cleans
5 Front Squats
5 Hang Squat Cleans
A. Back Squats
Set 1 – 70% – 5 Reps
Set 2 – 75% – 5 Reps
Set 3 – 80% – 5 Reps
Set 4 – 80% – 5 Reps
Set 5 – 75% – 5 Reps
Set 6 – 70% – 5 Reps
B. Hang Cleans (Squat)
5 Sets x 3 Reps
Build to 80% of 1rm Cleans
C. Pull Complex
3 Deadlift to Knees + 3 Hang Pulls + 3 Pulls (Clean Grip)
5 Sets x 1 Complex (build to 90% of Cleans)
D. Weighted Good Mornings
5 Sets of 3 Reps
Increase weight each set
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