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CROSSFIT WEIGHTLIFTING 10 FREE WORKOUTS MADE BY ASLAN KUBIK
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EXERCISE SET X % SNATCH PULL 3 X 85%
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WORKOUT #1 COMFORTABLE WEIGHTG FOR 4x4 MUSCLE SNATCH 1x3@60% 1x3@70%
PULL+SNATCH+PULL+SNATCH SNATCH PULL 2 STOPS PRESSING DROP SNATCH COMFORTABLE WEIGHTG FOR 4x4 LATERAL RAISES HEAVY 4x12
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WORKOUT #2 POWER CLUSTER BUILD TO HEAVY 2 REPS COMPLETE 3 ROUNDS
WITH LAST WEIGHT POWER CLEAN+HANG POWER CLEAN ABOVE KNEES+JERK HANG CLEAN PULL BELOW KNEES PUSH PRESS+BEHIND NECK PUSH PRESS+BEHIND NECK JERK FRONT SQUAT
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MUSCLE SNATCH NO CONTACT
WORKOUT #3 MUSCLE SNATCH NO CONTACT BUILD TO HEAVY 3 REPS EVERY 90 SEC 3 ROUNDS POWER SNATCH BUILD TO HEAVY 2 REPS EMOM 5 “KUBIK” SNATCH PULL STRICT PULL UPS AMRAP 4 BICEPS CURLS EMOM 6 10 REPS
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HANG CLEAN BELOW KNEES+HANG CLEAN ABOVE KNEES+JERK+BEHIND NECK JERK
WORKOUT #4 MUSCLE CLEAN IN SQUAT EMOM 4 3 REPS HANG CLEAN BELOW KNEES+HANG CLEAN ABOVE KNEES+JERK+BEHIND NECK JERK BUILD TO A HEAVY COMBO COMPLETE 4 ROUNDS WITH LAST WEIGHT STRICT PRESS EMOM 5 4 REPS BACK SQUAT 3 REPS AT 85% LATERAL RAISES (FLY) 10 REPS
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WORKOUT #5 MUSCLE SNATCH FROM HIGH BLOCKS BUILD TO HEAVY 3 REPS EMOM 3
POWER SNATCH + SNATCH EVERY 90 SEC 4 ROUNDS BARBELL ROW HEAVY 4x8 SNATCH PUSH PRESS BUILD TO HEAVY 2 REPS COMPLETE 3 ROUNDS WITH LAST WEIGHT BOUNCING FRONT SQUAT
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WORKOUT #6 SITTING MUSCLE CLEAN 4x4@LIGHT WEIGHT CLEAN
BUILD TO HEAVY 3 REPS EVERY 90 SEC 4 ROUNDS CLEAN PULL 3 STOPS JERK FROM RACK CHIN UPS AMRAP 4
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WORKOUT #7 SNATCH NO CONTACT NO FEET BUILD TO HEAVY 3 REPS COMPLETE 4 ROUNDS WITH LAST WEIGHT BUILD TO HEAVY 4 REPS EVERY 90 SEC 4 ROUNDS SLOW SNATCH PULL 7 SEC WAY UP 2 DROP SNATCHES +OHS BUILD TO A HEAVY COMBO COMPLETE 3 ROUNDS BACK SQUAT COMPLETE TOTAL OF 30 REPS WITH 75%
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WORKOUT #8 CLEAN NO CONTACT NO FEET BUILD TO HEAVY 3 REPS COMPLETE 3 ROUNDS WITH LAST WEIGHT PULL+CLEAN+ PULL+CLEAN+JERK BUILD TO A HEAVY COMBO DEADLIFT BUILD TO HEAVY 4 REPS EVERY 90 SEC 6 ROUNDS STANDING FRENCH PRESS HEAVY 4x8
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WORKOUT #9 3 MUSCLE SNATCHES + 3 DROP SNATCHES + 3 GOOD MORNINGS
BUILD TO COMFORTABLE WEIGHT. IT IS WARM UP COMPLETE 3 ROUNDS WITH LAST WEIGHT PULL + SNATCH + SNATCH PUSH PRESS + 2 OHS BUILD TO A HEAVY COMBO COMPLETE 3 ROUNDS WITH LAST WEIGHT SNATCH HIP HIGH PULLS HEAVY 4x8 FRONT SQUAT BUILD UP TO 90% EVERY 90 SEC DO 1 REP 8 ROUNDS
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COMPLETE 3 ROUNDS WITH LAST WEIGHT
WORKOUT #10 POWER CLEAN NO FEET BUILD TO HEAVY 2 REPS COMPLETE 3 ROUNDS WITH LAST WEIGHT POWER CLEAN+PUSH PRESS+ CLEAN AND JERK BUILD TO A HEAVY COMBO EVERY 90 SEC 4 ROUNDS “KUBIK” CLEAN PULL PUSH PRESS+ BEHIND NECK PUSH PRESS LATERAR RAISES (FLY) HEAVY 4x12
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