Invictus Weightlifting – CrossFit Bensalem
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Invictus Weightlifting

4
Apr

Invictus Weightlifting

CrossFit Bensalem – Competitor Programming

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Warm-up (No Measure)

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

Press in Clean (Sots Press) x 4 reps

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

Tall Clean x 2 reps

Clean (W/Pause)

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

Clean with a 2 second pause 1″ off the ground & 2 second pause at knee + Jerk x 1 rep

*Set 1 = @ 65% of 1-RM Clean & Jerk

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

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

*Sets 4-5 = @ 80% of 1-RM Clean & Jerk

*Set 6 = @ 85% of 1-RM Clean & Jerk
*Clean with a 2 second pause 1″ off the ground & 2 second pause at knee + Jerk x 1 rep

*Set 1 = 120

*Set 2 = 130

*Set 3 = 135

*Set 4-5 = 150

*Set 6 = 155

Snatch

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

Power Snatch x 2 reps

*Sets 1-2 = @ 70% of 1-RM Power Snatch

*Sets 3-4 = @ 75% of 1-RM Power Snatch

*Sets 5-6 = @ 80% of 1-RM Power Snatch
*Sets 1-2 = 95

*Sets 3-4 = 100

*Sets 5-6 = 110

Front Squat

Every 2 minutes, for 10 minutes (5 sets):

Front Squat with a 5 second lowering phase x 3 reps

*Set 1 = @ 65%

*Sets 2-4 = @ 70%

*Set 5 = @ 75%
*50@0

*Set 1 = 135

*Set 2-4 = 145

*Set 5 = 155

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