CrossFit Bensalem – CFB Barbell Club
Every 90 seconds, for 12 minutes (8 sets):
Snatch x 1 rep
*Sets 1-2 = @ 65%
*Sets 3-5 = @ 70%
*Sets 6-8 = @ 75%
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 4 reps
This is meant to be a lighter overhead squatting day and the main focus is on mobility. Do not add weight if you are not able to go all the way to the bottom of your squat. Just stay with the empty bar for all sets. If you are able to add weight, keep it moderate and just use it for extra mobility work.
Every 90 seconds, for 6 minutes (4 sets):
2″ Deficit Deadlift x 3 reps @ 65% of your 1-RM Deadlift
This is meant to be a lighter day. Focus on setting your back and moving as explosively as possible.
Front Rack Reverse Lunges
Every 2:30, for 5 minutes (2 sets):
Front Rack Reverse Lunges x 5 reps each leg
Aim for 2 heavy working sets.
Every 2 minutes, for 8 minutes (4 sets):
Pull Ups x 5 reps
Dips x 8 t0 10 dips