Olympic Weightlifting for the Soul (Week 1 of 5) – Day 4

Crossfit Charlottesville – C’ville Strength

*Weightlifting prescriptions will be notated as the exercise, followed by the intensity, then the rep and set scheme. Intensity is defined as the loading weight for the given exercise, where the weight is a percentage of the athletes 1 rep max for that exercise.

*RM (Rep Max) is defined as the max weight for that set. You’ll have maximum 6 working attempts to reach a heavy weight for that set.

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S1:: Muscle Clean – 55% of max 1RM clean (3 x 3 x 3 x 3)

S2:: Clean Deadlift’s (5 x 5 x 5)

Set 1: RM

Set 2: 95% of RM

Set 3: 90% of RM

S3:: Pause Jerk – 65% of max jerk (3 x 3 x 3 x 3)

A1:: Press in Split (8 x 8 x 8 )

Find a weight that you can do set unbroken.

A2:: Ab Rollouts (10 x 10 x 10)

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