Open week preperation Weightlifting program

Week 1 Weightlifting

Please print personal program and bring to Box when program is done.

 

2013 BST CrossFit Open week preperation
Day 1 Reps Sets Weight
Clean (TG) 4 4
Power jerk 4 4
Snatch Pulls 8 3
Back squat 10 4
Reps Sets Weight
Day 2
Snatch (TG) 5 5
Clean pulls 8 3
Millitary   press 10 4
Reps Sets Weight
Day 3
Hang Clean and   Power jerk 4 4
Over head   squat 5 4
Squat jumps 10 4
Reps Sets Weight
Day 4
Hang Snatch 4 4
Deadlift 6 4
Behind neck   presses 10 4
Reps Sets Weight
Day 5
Clean and Jerk 1 10
Snatch 1 10
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