3 Day Weightlifting – CrossFit Bensalem
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3 Day Weightlifting

14
Nov

3 Day Weightlifting

CrossFit Bensalem – CFB Barbell Club

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Snatch

Every 90 seconds, for 12 minutes (8 sets):

Snatch x 1 rep

*Sets 1-2 = @ 65%

*Sets 3-5 = @ 70%

*Sets 6-8 = @ 75%

Overhead Squat

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.

Deadlift

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.

Core

Every 2 minutes, for 8 minutes (4 sets):

Pull Ups x 5 reps

Dips x 8 t0 10 dips

***Strict

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