3 Day Weightlifting – CrossFit Bensalem
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3 Day Weightlifting

12
Nov

3 Day Weightlifting

CrossFit Bensalem – CFB Barbell Club

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Warm-up

Warm-up (No Measure)

Every minute, on the minute, for 3 minutes (3 sets):

Press In Clean (Sots Press) x 5 reps

Clean and Jerk

Every 90 seconds, for 9 minutes (6 sets):

Clean & Jerk x 2 reps

*Sets 1-2 = @ 65%

*Sets 3-4 = @ 70%

*Sets 5-6 = @ 75%

Muscle Snatch

Every minute, on the minute, for 6 minutes (6 sets):

Slow Pull Muscle Snatch x 2 reps

No percentage work is listed for the day. This is meant to be relatiely light. Aim to end around 80% of your 1-RM Muscle Snatch.

Back Squat

Every 90 seconds, for 9 minutes (6 sets):

Back Squat x 3 reps @ 80%

The focus today is on moving as explosively as possible. This is meant to be a lighter squat workout.

Core

Three sets of:

DB Bench Press x 8 reps

Glute Ham Raise x 6-8 reps

Rest 60 seconds

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