C&J / Snatch Complex – CrossFit Bensalem
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C&J / Snatch Complex

31
Mar

C&J / Snatch Complex

CrossFit Bensalem – Open Gym

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Warm-up (No Measure)

EMOM for 3mins (3set)

Press in Clean (Sots Press) 5 reps

EMOM for 3mins (3 sets)

Press in Split Jerk Position 5 reps

and

ROMWOD

Clean and Jerk Complex

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

Clean + Front Squat + Jerk x 1 rep

Sets 1-3 = @ 70% of 1-RM Clean & Jerk

Sets 4-6 = @ 75% of 1-RM Clean & Jerk

Snatch Complex

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

Snatch + Overhead Squat x 1 rep

Sets 1-3 = @ 70% of 1-RM Snatch

Sets 4-6 = @ 75% of 1-RM Snatch

Back Squat

Every 2:30, for 10 minutes (4 sets):

Back Squat with 4 second lowering phase x 5 reps @ 65-70%

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