Snatch, Clean & Jerk and Back Squat – CrossFit Bensalem
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Snatch, Clean & Jerk and Back Squat

25
Mar

Snatch, Clean & Jerk and Back Squat

CrossFit Bensalem – CFB Barbell Club

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Warm-up (No Measure)

EMOM, for 4 minutes (4 sets):

Press in Receiving Position x 5 reps
*Build over the course of the 4 sets.

Snatch

EMOM for 8 minutes (8 sets):

Snatch x 1 rep

*Sets 1-3 = @ 60%

*Sets 4-6 = @ 65%

*Sets 7-8 = @ 70-75%
*1 rm of your Snatch

Clean and Jerk

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

Clean & Jerk

*Sets 1-2 = 2 reps @ 60%

*Sets 3-4 = 1 rep @ 70%

*Sets 5-6 = 1 rep @ 75%
*Use your 1rm of C&J

*Sets 1 and 2 is 2 reps and the rest of the sets are 1 reps.

Back Squat

E2OM, for 8 minutes (4 sets):

Back Squat x 4 reps

*Sets 1-2 = @ 70%

*Sets 3-4 = @ 75%
*1 rm of your back squat

*4 reps for each set

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