CrossFit Bensalem – CFB Barbell Club
Warm-up (No Measure)
15/12 Cal Row
20 Alt Jumping Lunges
10 Ring Dips
Strict Press and more Strict Presses
Strict for Weight and Reps
Strength – For Weight
3×5 @ 70%
Rest as needed between the heavy work and the max rep set. We’re looking for 10+ reps in the max effort set, so if that’s not going to happen, lower the percentage slightly.
2b. Strength – For Reps
1 Max Rep Set @ 60%
22 Front Rack Lunge Steps 115/75lbs
11 Hang Clean and Jerks 115/75lbs
*This piece is for those of you who struggle with barbell stamina. Don’t feel like it’s RX or bust – you can bump the weight down to allow you to hold onto the barbell longer which is the purpose of this piece.