Weightlifting Work – CrossFit Bensalem
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Weightlifting Work

21
Apr

Weightlifting Work

CrossFit Bensalem – Competitor Programming

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Warm-up (No Measure)

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

Snatch with no contact x 2 reps

Build in weight as you go. Use this as a warmup exercise & stay under 60% of your snatch max. This is an exercise to help you feel when to stop extending & when to pull under the bar (Helps with timing).

Followed by…

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

Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

Snatch Work

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

Snatch x 2 reps

*Sets 1-3 = @ 80%

*Sets 4-6 = @ 85%
*Joe 115 80%

*Joe 125 85%

Clean Complex

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

Clean + Front Squat + Jerk

*Set 1 = 2 reps @ 75% of 1-RM Clean & Jerk

*Set 2 = 2 reps @ 80% of 1-RM Clean & Jerk

*Set 3 = 2 reps @ 85% of 1-RM Clean & Jerk

*Sets 4-5 = 1 rep @ 90% of 1-RM Clean & Jerk
*Joe @75 % 135

*Joe @80% 145

*Joe @85% 155

*Joe @90% 165

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