CrossFit 5150 – Barbell club

Weightlifting

BBW rest when dead 3 (1×1)

Snatch from Blocks Work to 85% of your 1RM Snatch for a single, then decrease weight for 3×2.

BBW rest when dead 3 (3×2)

For Drop Sets 3×2, decrease weight by 30# down if heavy single is above 220

For Drop Sets 3×2, decrease weight by 203 down if heavy single is below 200

Target 10# increase / week if work sets are above 200

Target 5# increase / week if work sets are below 220

BBW rest when dead (4×1)

Front Squat + Jerk Work at 80% of your 1RM CJ. Keep the weight consistent across the work sets.

Target 20# increase / week if work sets are above 285

Target 10# increase / week if work sets are below 285
You will do 2 front squats and 1 jerk.

BBW rest when dead 3 (4×5)

Deficit Deadlift Work at 60% of 1RM Deadlift. Keep the weight consistent across the work sets.

3-4 inch Deficit (Use Plates if block is unavailable) Target 10# increase / week if work sets are above 375

Target 5# increase / week if work sets are below 375