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Weightlifting Wednesday

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CrossFit Seven Cities – CrossFit

 

Weightlifting

Push Press (8-6-4)

Work up in load!

Split Jerk (2-2-2)

The goal is to only go up as heavy as you can while maintaining good foot work and movement. If your technique breaks down drop down the load and make it look good!

Back Rack Lunge (12-12-12)

Same weight for all sets. These are meant to be done heavy but not for a max weight.

Tuesday

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CrossFit Seven Cities – CrossFit

 

Workout of the day

Metcon (AMRAP – Reps)

12 min amrap

3 Push Jerk (155/105)

3 Back Squat

3 Bar Over Burpee

6 Push Jerk (155/105)

6 Back Squat

6 Bar Over Burpee

9 Push Jerk (155/105)

9 Back Squat

9 Bar Over Burpee

… and so on, until the time expires.

Monday

By: 0

CrossFit Seven Cities – CrossFit

 

Weightlifting

Hang Clean (1-1-1-1-1-1-1)

Every 90 seconds Perform 1-rep of a hang clean. Work up in load.

Workout of the day

Metcon (AMRAP – Rounds and Reps)

10 min amrap

200m run

10 Deadlift (205/135)

30 Double Unders
Rx+ Loading:

(225/155)

Thursday

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CrossFit Seven Cities – CrossFit

Workout of the day

Metcon (AMRAP – Rounds and Reps)

7 min amrap

42 Double Unders

30 Wall Balls (20/14)

18 Toes to Bar

rest 5 minutes then…

Metcon (AMRAP – Rounds and Reps)

7 min amrap

21 Double Unders

15 Wall Balls (20/14)

9 Toes to Bar

Weightlifting Wednesday

By: 0

CrossFit Seven Cities – CrossFit

 

Weightlifting

Push Press (8-6-4)

Work up in load!

Split Jerk (2-2-2)

The goal is to only go up as heavy as you can while maintaining good foot work and movement. If your technique breaks down drop down the load and make it look good!

Back Rack Lunge (12-12-12)

Same weight for all sets. These are meant to be done heavy but not for a max weight.