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CFL Weightlifting – Week 1, Day 1

By March 31, 2015No Comments

CFL Weightlifting Programming is intended for athletes doing CrossFit that want to improve their Olympic lifts.  There will be three days of programming each week, for CFL athletes this can be done during open gym on Tuesdays, Thursdays and Saturdays.  This phase will start slowly, allowing athletes to become acclimated to more weightlifting.  As weights are still light in early days of program, require excellent technique of yourself and have a coach watch you.  The goal is precision in all lifts.

Warm Up
-50 Calories on Airdyne or Rower
-2 x 15 GHD back extension-Shoulder warm up routine
-Green band stretch routine

Snatch
-2 x 3 at 70%, 2 x 3 at 75%, 4 x 2 at 80%

Clean & Jerk
-2 x 3 at 70%, 2 x 3 at 75%, 4 x 2 at 80%

Accessory Work
4 x 8 Glute Ham Raises
Alternate with
4 x 5 30″ box jumps

 

Jerrod Ruhl

Author Jerrod Ruhl

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