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#.