Liftmore 4.10.15

Liftmore 4.10.15

PSKC CrossFit – Liftmore (Olympic Lifting)

Weightlifting

Strict Press from split position (4 sets of 4 reps)

1 x Power Clean + 1 Pause Jerk + 1 Split Jerk (1RM of the complex)

2 sec pause at the bottom of the dip to emphasize leg drive portion of the jerk.

7/13 Squat Program (Week 2 day 1, 4 x 7/13 @ 70%)

https://spencergarnold.wordpress.com/2014/01/02/fsbs-template-and-pr-highlights/

Accessory

Chinese Plank (3 x 1 Minute with increasing weight)

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