3 Day Weightlifting – CrossFit Bensalem
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3 Day Weightlifting

17
Nov

3 Day Weightlifting

CrossFit Bensalem – CFB Barbell Club

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Warm-up (No Measure)

Every 90 seconds, for 6 minutes (4 sets):

3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground) Build over the course of the 4 sets. Use this as a warm-up exercise.

Snatch 1rm

Every 2 minutes, for 14 minutes (7 sets):

Snatch

*Set 1 = 1 rep @ 75%

*Set 2 = 1 rep @ 80%

*Set 3 = 1 rep @ 86%

*Set 4 = 1 rep @ 92%

*Set 5 = 1 rep @ 97%

*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

Clean and Jerk

Every 2:30, for 20 minutes (8 sets):

Clean & Jerk

*Set 1 = 1 rep @ 75%

*Set 2 = 1 rep @ 80%

*Set 3 = 1 rep @ 86%

*Set 4 = 1 rep @ 92%

*Set 5 = 1 rep @ 97%

*Sets 6-8 = 1 rep @99%

Core

Three sets of:

Push-Ups x 60 seconds

Pull-Ups x 30 seconds

Rest 60 seconds

*using a weighted vest

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