CrossFit 5150 – Barbell club

Warm-up

BBW rest when your dead (6×1 )

snatch grip dead lift to power position+ hang snatch

work to 65%of 1RM snatch for 6 singals

target in crease10#/week if work sets are above 220

target in crease5#/week if work sets are below 220

BBW rest when your dead (1×3)

Front Squat Work to 75% of 1RM Front Squat for 1 set of 3. Then Decrease for 3×3.

For Drop Sets 3×3, decrease weight by 30 down if heavy triple is above 260

For Drop Sets 3×3, decrease weight by 20 down if heavy triple is below 260

Target 5kg increase / week if work sets are above 260

Target increase / week if work sets are below 260

BBW rest when dead (3×3 )

Drop set 3×3

BBW rest when dead (3×8)

stiff leg dead lift

work at 60% of 1 RM deadlift

increase 10/week if over 220

increase 5/week if under 220