CROSSFIT WEIGHTLIFTING 10 FREE WORKOUTS MADE BY ASLAN KUBIK

EXERCISE SET X REPS @ % SNATCH PULL 3 X 2 @ 85%

WORKOUT #1 COMFORTABLE WEIGHTG FOR 4x4 MUSCLE SNATCH 1x3@60% 1x3@70% PULL+SNATCH+PULL+SNATCH 1@65% 1@70% 4@75% SNATCH PULL 2 STOPS 1x3@75% 1x3@80% 1x3@85% 4x3@90% PRESSING DROP SNATCH COMFORTABLE WEIGHTG FOR 4x4 LATERAL RAISES HEAVY 4x12

WORKOUT #2 POWER CLUSTER BUILD TO HEAVY 2 REPS COMPLETE 3 ROUNDS WITH LAST WEIGHT POWER CLEAN+HANG POWER CLEAN ABOVE KNEES+JERK 1@70% 1@75% 4@80% HANG CLEAN PULL BELOW KNEES 1x4@80% 1x4@85% 4x4@90% PUSH PRESS+BEHIND NECK PUSH PRESS+BEHIND NECK JERK FRONT SQUAT 1x5@65% 1x4@70% 1x3@75% 4x3@80%

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 1x3@70% 1x3@80% 4x3@90% STRICT PULL UPS AMRAP 4 BICEPS CURLS EMOM 6 10 REPS

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 1x3@70 1x3@80 3 REPS AT 85% LATERAL RAISES (FLY) 10 REPS

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 1x2@60% 1x2@65% 1x2@70% 3x2@75%

WORKOUT #6 SITTING MUSCLE CLEAN 4x4@LIGHT WEIGHT CLEAN BUILD TO HEAVY 3 REPS EVERY 90 SEC 4 ROUNDS CLEAN PULL 3 STOPS 1x3@70% 1x3@75% 1x3@80% 3x3@85% JERK FROM RACK CHIN UPS AMRAP 4

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 1x3@80% 1x3@85% 4x3@90% 2 DROP SNATCHES +OHS BUILD TO A HEAVY COMBO COMPLETE 3 ROUNDS BACK SQUAT 1x3@60% 1x3@70% COMPLETE TOTAL OF 30 REPS WITH 75%

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

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

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 1x3@70% 1x3@75% 1x3@80% 3x3@85% PUSH PRESS+ BEHIND NECK PUSH PRESS LATERAR RAISES (FLY) HEAVY 4x12