WEIGHTLIFTING 211124 - WEDNESDAY
- CrossFit Latte Stone
- Nov 23, 2021
- 1 min read
Stretch/ mobility
3 Rounds
5 Medball Cleans
10 Bird Dogs
5 Vertical Jump to Broad Jumps
10 Good Mornings with barbell
A. Back Squat
Set 1 – 60% – 4 Reps
Set 2 – 70% – 4 RepsSet
3 – 80% – 6 RepsSet
4 – 80% – 6 Reps
Set 5 – 80% – 6 Reps
Set 6 – 80% – 6 Reps
B. Clean
Set 1 – 70% – 3 Reps
Set 2 – 75% – 3 Reps
Set 3 – 75% – 3 Reps
Set 4 – 75% – 3 Reps
C. Clean High Pull
Set 1 – 90% – 5 Reps
Set 2 – 100% – 5 Reps
Set 3 – 105% – 5 Reps
Set 4 – 110% – 5 Reps
Set 5 – 110% – 5 Reps
D. Seated Plyometric Box Jumps
5 x 5* focus on exploding on the jump/ adjust box height so you won't land on the box in a squat
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