Monday, February 12th: Weightlifting


Monday, February 12th: Weightlifting

Alpine CrossFit – Weightlifting

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A: Snatch Pull + Power Snatch Double (1-1-1-1-1-1)

Pause on Pull at Knees x 2-3s

60-70%; Looking for Speed on Turnover and Tight Positions

B: Clean Pull (2) + Hang Power Clean (2) (1-1-1-1-1-1)


Good Pull Position + Tight Turn-Over

C: Back Squat (6-6-6-4-4)

2×6 at 65%

1×6 at 70%

2×4 at 75%

Rest 2-3:00 b/w Sets

D1: GHD Hip Extension (10-10-10)

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.

D2: Weighted Sit-ups (15-15-15)