5 Day Split Weightlifting Week 8 Day 4

Jerk Emphasis:
Turkish Get Up 5RM each Side
Drop to split + Split Squat 3×5 each leg 70%
Tall Jerk 5×5
Dips 3×10
A) Half Kneeling 1 Arm DB Press 3×10 each side
B) Thoracic Hip Bridge 3×12 w3 sec pause
C) Rolling Bears 3×12 w/3 sec pause each side

Snatch Emphasis:
Turkish Get Up 5RM each side
Snatch Grip Push Press 3×5
Pressing Snatch Balance 5×5
Dips 3×10
A) Half Kneeling 1 Arm DB Press 3×10 each side
B) Thoracic Hip Bridge 3×12 w3 sec pause
C) Rolling Bears 3×12 w/3 sec pause each side

       

Leave A Comment

Find us

 

Follow us

 

Instagram

 

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