BoxLife Competitor’s Training #659 | BoxLife Magazine

Cycle: Strength + Base Endurance
Week 3 of 8: Saturday
Weightlifting
Part 1
Every 2 Minutes for 5 Rounds
Snatch Complex
1 Pause Power Snatch (2-sec pause at mid hang)
1 Power Position Squat Snatch
1 Overhead Squat
@60-70% of Max Snatch
Part 2
Immediately After Part 1
Every 2 Minutes for 5 Rounds
1 Full Snatch
@70-90% of Max Snatch
Strength/Hypertrophy
3 Sets
Dumbbell Row Drop Sets (per side)
8-12 Dumbbell Rows
+ 2 Drop Sets 8-10 Reps
3 Sets
Double Dumbbell Shoulder Press Drop Sets
8-12 Reps
+ 2 Drop Sets 8-10 Reps
To perform the drop sets:
Perform 1 ‘main’ set for the prescribed reps. Then, complete the first drop set by decreasing the weight and immediately performing the prescribed number of reps. Finally, perform another drop set by decreasing the weight again and completing the prescribed number of reps.
For the dumbbell rows here’s an example of how one set of that can look:
Right side-
12 reps @ 70lbs
10 reps @ 50lbs
9 reps @ 35 lbs
Left side-
12 reps @ 70lbs
10 reps @…

This is only a snippet of a Crossfit Fitness Article written by Damect Dominguez

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