12
Nov
3 Day Weightlifting
CrossFit Bensalem – CFB Barbell Club
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
