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Monday, January 8th: Weightlifting


Monday, January 8th: Weightlifting

Alpine CrossFit – Weightlifting

Snatch (1-1-1-1)

4×1 at 85%+

Clean and Jerk (1-1-1-1)

4×1 at 85%+

Back Squat (3-1-1)

3 at 85%

2×1 at 90%

GHD Hip Extension (15-15)

Face-Down on GHD, pads are in the middle of quads to allow for an uninterrupted hip movement. Descend the upper body while maintaining a straight back. Tension should build in the hamstrings and slightly in the glutes/lower back. Achieve 90 degree’s, then return to a flat and engaged upward position (Use glutes to lock top position). Controlled the Eccentric Portion.

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