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WLC – July 13, 2017

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CrossFit Jersey City – Weightlifting Club

Week 10 of this Cycle!

Weightlifting

Squat Clean (10×2)

We will start with a general warm-up focused on getting your legs and hips loose.

From there we will do a Squat Clean workout.

All percentages will be based off your Squat Clean 1 Rep Max.

If you do not have a 1RM, we will guesstimate based on your F. Squat or Power Clean.

Our progression will work as follows:

Set 1- 50% x 2 reps

Set 2 – 60% x 2 reps

Set 3 – 70% x 2 reps

Set 4 – 70% x 2 reps

Set 5 – 70% x 2 reps

Set 6 – 80% x 2 reps

Set 7 – 80% x 2 reps

Set 8 – 80% x 2 reps

Set 9 – 85% x 1 rep

Set 10 – 85% x 1 rep

We will use a E2MOM Clock.