4 Weeks To Better Lifts (CrossFit Specific)
Stellar Strength Barbell
WeightliftingA 4 week Cycle intended to be accessory to your normal programming, can be done in about 45 minutes. Targeted for the CrossFitter who wants to improve their lifts without taking away from their normal programming or adding to much volume.
A
Hang Muscle Snatch + Overhead Squat + Snatch Balance
2 x 1
B
Floating Snatch Deadlift
3 x 3
C
Snatch Pull + Hang Snatch + Overhead Squat
5 x 1
Circuit
D
EMOMx8 min odd: 1 snatch balance even: 1 Overhead squat (3 sec down) @ 70-75%
Barbell Primer
A
5 Hang Clean High Pull 5 Front Squats (last rep pause 3 sec in bottom) 3 tall Cleans 3 push press x 2 sets just bb
B
Tall-Jerk
3 x 3
C
Jerk Drive
3 x 2
D
High Hang Clean
5 x 2
Clean and Jerk Complex
E
4 sets of: Clean Pull Clean Front Squat Jerk 60-70% (clean pull focus on the brush you worked on as you extend up, drop the bar reset for full clean, on jerk focus on your dip and drive you worked on, must be a split jerk, focus on moving feet, back knee should be bent)
Snatch barbell flow warm up
A
2 sets of 3 Hang Muscle snatch 3 Overhead squat (2 sec pause in bottom) 3 tall snatch just barbell or lighter if needed
B
Drop Snatch
4 x 2
C
Hip Snatch
4 x 2
D
Snatch
6 x 1
Sean Ranney
CF-L3, USAW L1, C.S.C.S, RKC-L1, 13 years of coaching.
