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CrossFit Lynchburg Weightlifting – Week 5, Day 1

By April 27, 2015No Comments

Warm Up
-300m Run x 2
-2 x 20 Green Band Good Mornings
-Shoulder warm up routine
-Green band stretch routine

Snatch
5 x 5 Muscle Snatch, barbell only
-5 x 2 Tall Snatch, no more than 50%, work on speed under bar
-2 x 3 at 70%, 1 x 3 at 75%, 1 x 2 at 80%, 1 x 2 at 82%, 1 x 1 at 84%, 1 x 1 at 86%, 2 x 1 at 88%

Clean & Jerk
2 x 2 at 80%, 1 x 2 at 85%, 1 x 2 at 87%, 3 x 1 at 90%

Accessory Work
-5 x 5 Glute Ham Raises
Alternate with
-5 x 5 Snatch Grip Push Press

Jerrod Ruhl

Author Jerrod Ruhl

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