3 Day Split Weightlifting Week 13 Day 1

Warm Up
Row/Bike 5 minutes

Dynamic x2

Snatch Bs x2

Snatch 3×2@60,70,80% 7×1@85,90,95,100,90,95,100%

Back Squat 10×2@50,60,70,75,80,85,90,95,100,100%

Snatch Pull 7×2@60,70,80,85,90,95,100% 3×1@105%

Box Jumps 5×3

Plank Series 1 minute each

1 Leg Bridge 3×10


Leave A Comment

Find us


Follow us




Contact us

if you are interested in stopping by, if you have never done CrossFit before please come try a FREE trial class?

Here are some easy ways to contact us. We hope to see you soon.

221 Newfield Ave. Hartford, CT 06106

Get our News Feed