Extra Work – CrossFit Bensalem
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Extra Work

12
Feb

Extra Work

CrossFit Bensalem – CFB Barbell Club

Weightlifting

Clean and Jerk (8 sets @ 1 rep )

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

Clean & Jerk x 1 rep

*Sets 1-4 = @ 65-70% of 1-RM Clean & Jerk

*Sets 5-8 = @ 70-75% of 1-RM Clean & Jerk

Front Squat (4 sets @ 4 reps)

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

Front Squat x 4 reps @ 70% of 1-RM Front Squat

Metcon

Metcon (Time)

For Time

Ring Dips

10-8-6-4-2

Dumbbell Snatches (50/45/45)

20-16-12-8-4
Alt between each, 10 ring dips then 20 DB snatches, 8 ring dips, and 16 DB snatches, etc

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