CrossFit Bensalem – Competitor Programming
Warm-up (No Measure)
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps
Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 3 reps
*Built over the course of the three sets.
*Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch x 3 reps @ 90% of your 3-RM Hang Snatch
*If you don’t know your 3-RM Hang Snatch, establish that today instead of doing these sets.
Clean and Jerk Complex
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Hang Power Clean + Power Jerk x 1 rep
*Sets 1-2 = @ 75% of 1-RM Power Clean
*Sets 3-4 = @ 80% of 1-RM Power Clean
*Sets 5-6 = @ 85% of 1-RM Power Clean
(Perform a power clean, lower the bar to just above the knee & perform a hang power clean, then perform a power jerk)
Every 2:30, for 10 minutes (4 sets):
Back Squat x 6 reps @ your 10-RM weight
*if you don’t know your 10-RM Back Squat, establish that today instead of doing these sets