Invictus Weightlifting – CrossFit Bensalem
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Invictus Weightlifting

7
Apr

Invictus Weightlifting

CrossFit Bensalem – Competitor Programming

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Warm-up (No Measure)

Every minute, on the minute, for 4 minutes (4 sets):

Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

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

Press in Split Jerk Position x 5 reps

Snatch

Every 2 minutes, for 12 minutes (6 sets):

Snatch x 2 reps

*Set 1 = @ 65%

*Set 2 = @ 70%

*Set 3 = @ 75%

*Sets 4-6 = @ 80%
*Set 1 = 95

*Set 2 = 100

*Set 3 = 110

*Set 4-6 = 115

Clean Complex

Every 2:30, for 12:30 (5 sets):

Clean + Front Squat + Jerk x 2 reps

*Sets 1-2 = @ 70% of 1-RM Clean & Jerk

*Sets 3-4 = @ 75% of 1-RM Clean & Jerk

*Set 5 = @ 80% of 1-RM Clean & Jerk
*Sets 1-2 = 135

*Sets 3-4 = 145

*Sets 5 = 155

Back Squat

Every minute, on the minute, for 8 minutes (8 sets):

Back Squat x 1 rep

*Sets 1-2 = @ 80%

*Sets 3-5 = @ 85%

*Sets 6-8 = @ 90%
*Set 1-2= 235

*Set 3-5 = 250

*Set 6-8 = 265

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