CrossFit Elizabethtown – Weightlifting

Press in dip/split (3×5)

65% of press. Add 5# each week

Pocket Clean + Jerk (5×1+3)

65% of your Clean and Jerk

Jerk Dips (2×3)

105% of jerk

Front Squat (3×3)

75%. Linear progression of 5# per week. 10# if your squat is higher than 315#.

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