1) Power Snatch 4×2@80% of Best 2RM

2) Push Press 3×8@80%of 8RM

3) Back Squat 3×8@80% of 8RM

4) Snatch Grip Deadlift 3×8@80% of 8RM

5) TYI’s 3×12 (On stability ball or incline bench)

1) Weightlifting Wednesday

2) Front Squat 3×8@80% of 8RM

3) Weighted Dips 3×8.

4) Weighted Hypers 3×8.

5) Weighted sit-up 3×8.

1) Clean + Jerk (1+2) 4@80% of best max

2) Clean Grip Deadlift 3×8@80% of 8RM

3) Press in Split 3×8@80% of 8RM

4) Bent Over Row 3×10

5) Goblet Lunge Jumps 5×10 each leg

1) Snatch High Pull + Snatch (2+1) 4@80% of best max

2) Clean High Pull + Power Clean (2+1) 4@80% of best max

3) Back Squat 3×8@80% of 8RM

4) Snatch Grip Push Press Behind the Neck 3×8@80%of 8RM

5) GHD Raises 5×10

1) Power Clean + Jerk 3RM find max then 4@90%

2) Over head Squat 3-5 sets to find a 8RM then 2×8@90%. Rest 3 minutes in between sets

3) Front Squat 4×8@90% of 8RM from Day 3

4a) Lat Pulldowns 5×10

4b) DB bench press 5×10

4c) Swiss ball Hamstring Curls 5×10

1) Hang Power Snatch find a 2RM then 2@90% of 2RM

2) Push Press 3-5 sets to find a 8RM then 2×8@90%. Rest 3 minutes in between sets

3) Back Squat 10-9-8-7-6-5-4-3-2-1 @90% of 8RM from Day 1

4) Snatch Grip Deadlift 3-5 sets to find 8RM

5) Snatch Grip upright rows 3×10

6) TYI’s 3×12

1) Weightlifting Wednesday

2) Front Squat 3-5 Sets to find a 8RM then 8-7-6-5-4-3-2-1.Rest 3 minutes in between sets

3) Weighted Dips 3×8. Heavies possible

4) Weighted Hypers 4×8. Heavies possible

5) Weighted sit-up 4×8. Heavies possible

1) Clean + Jerk (1+2) Find Max then 2@90%

2) Clean Grip Deadlift 3-5 sets to find a 8RM then 2×8@90%. Rest 3 minutes in between sets

3) Press in the Split 3-5 sets to find a 8RM then 2×8@90%. Rest 3 minutes in between sets

4) Goblet Lunge Jumps 5×10 each leg. Heavies possible

5) Bent Over Row 4×10 heaviest possible

6) Plank with 1 arm and 1 leg. 3×30 seconds each side

1) Snatch High Pull + Snatch (2+1) Find Max then 2@90%

2) Clean High Pull + Power Clean (2+1) Find Max then 2@90%

3) Back Squat 3-5 Sets to find a 8RM then 4×8@90%. Rest 3 minutes in between sets

4) Snatch Grip Push Press Behind the Neck 3-5 sets to find a 8RM then 2×10@90%

5a) GHD Raises 5×10

5b) GHD Sit-Ups 5×10

6) Triceps Extensions 3×10

7) Straight bar bicep curls 3×10

5 Day Split Weightlifting Week 5 Day 4

1) Hang Power Snatch find a 2RM then 2@90% of 3RM

2) Push Press 3-5 sets to find a 8RM then 2×8@90%. Rest 3 minutes in between sets

3) Back Squat 5×8 from 90% of your 8RM from day 1

4) Snatch Grip Deadlift 3-5 sets to find 8RM

5) Snatch Grip upright rows 3×10

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