Weightlifting Work – CrossFit Bensalem
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Weightlifting Work

2
Apr

Weightlifting Work

CrossFit Bensalem – Competitor Programming

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Warm-up (No Measure)

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

Snatch Press from Receiving x 5 reps

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Every 90 seconds, for 6 minutes (4 sets):

Snatch Push Press + Overhead Squat x 1 rep

Hang Snatch 3 RM

In 15 minutes, establish a 3-RM Hang Snatch

Clean Complex

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

Power Clean + Hang Power Clean + Power Jerk x 1 rep

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

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

*Sets 5-6 = @ 80% of 1-RM Power Clean
*(Perform a power clean, lower the bar to just above the knee & perform a hang power clean, then perform a power jerk)

*Set 1-2 = 155

*Set 3-4 = 165

*Set 5-6 = 175

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