WEIGHTLIFTING WEDNESDAY WEEK 2
Warm-up
5 Rounds - AFAP:
100m Row
30sec. Rest
-then-
3min. Pigeon Stretch (per side)
-then-
4 Steady Rounds:
5 High Box Jumps
30 Double-unders
Strength
A. Back Squat
1x1 @90%+
5×3 @82.5%
B. Squat Snatch
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @80-90%
(no pause)
Side Work (optional)
Choose TWO of the following based on perceived weaknesses
A. AMRAP 12 Minutes:
100m Run
10 Power Cleans, 135/95lbs
1min. Rest
B. 5 Rounds For Time:
10 Burpees Over Rower
10/8 Calorie Row
1min. Rest
C. 5 Rounds:
1 Snatch Balance + 3 Overhead Squats - AHAP
CF LITE
Warm-up
Same As Class
-x2 single-unders for DU's
MetCon
3 Rounds For Reps:
60sec. Max Med-ball Squat Cleans
60sec. Rest
60sec. Max KB Swings
60sec. Rest
60sec. Max Step-ups
60sec. Rest
60sec. Max Burpees
60sec. Rest
