BoomBox Crossfit – Weightlifting
Weightlifting
Muscle Snatch (2-3 sets x 3 reps 50-60%)
From ground to loosen up, make sure your positions are right on.
Snatch Pull (5 x3 no heavier than 70%)
Clean Tempo Pulls (3×1@40%)
Easy weight….like 40% no more….take 10 sec up, 10 sec down….x 3 sets. going up 10 sec and down 10 sec is one rep….therefore you are doing 3 sets of 1 reps ensuring your positioning is spot on.
Accessory Work
Warm-up (No Measure)
SUPER SETS
-pulls up x 50 total
-sit ups with weight behind head: 50 reps.
