Lifting 5.1

Riptide CrossFit – Olympic & Power Lifting

OLYMPIC LIFTING

Oly lifters, find weights by feel this week. Do not go to absolute max on this week as you will try to add weight next week and the following.

Jerk Complex (1RM, 95%, 90% )

1 PUSH JERK + 1 JERK

Back Squat (3RM, 3@95%, 3@90%)

Then as accessory:

3×3 BACKSQUAT JUMPS @20%1RM

STRENGTH WOD

Power Lifters see below:

Back Squat (6×6 @365/235)

Then as accessory:

Your choice, but make it quick. 30min after your last SQUAT SET you should be drinking a protein shake and stretching/ cooling down