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Heavy Snatch

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – Weightlifting Club

Week 6 of this Cycle!

Weightlifting

Overhead Squat (5×10)

We will start with a general warm-up.

From there we will work on Hip & Shoulder Mobility & with the Barbell.

Squat Snatch (E2MOM6)

Next, we will do 3 sets of 1 rep of Squat Cleans at 90% of your 1RM.

We will build up to 90% as follows:

Set 1: 50% x 3 reps

Set 2: 60% x 2 reps

Set 3-4: 70% x 2 reps x 2 sets

Set 5-6: 80% x 2 reps x 2 sets

Sets 7-9: 90% x 1 rep x 3 sets