Skip to main content
BLOG

CrossFit Lynchburg Weightlifting – Week 7, Day 1

By May 11, 2015No Comments

Warm Up
-300m Run x 2
-2 x 20 GHD Back Extensions
Burgener Warm Up
Practice Don McCauley “Dirty Dancing” Drill

Snatch
-1 x 3 at 70%, 1 x 3 at 75%, 1 x 2 at 80%, 1 x 2 at 80%, 1 x 1 at 85%, 1 x 1 at 88%, 4 x 1 at 90%

Clean & Jerk
-1 x 3 at 70%, 1 x 3 at 75%, 1 x 2 at 80%, 1 x 2 at 80%, 1 x 1 at 85%, 1 x 1 at 88%, 4 x 1 at 90%

Accessory Work
-5 x 3 Romanian Deadlifts
Alternate with
-5 x 3 Box Jumps as high as possible

Jerrod Ruhl

Author Jerrod Ruhl

More posts by Jerrod Ruhl

Leave a Reply