CrossFit 5150 – Barbell club

Warm-up

Weightlifting

BBW open road (5×1)

Clean Complex 5 singles at 70% of 1RM CJ.

1 Clean, 2 Front Squat, 3 Thrusters Target 10# increase / week if work sets are above 275#

Target 5# increase / week if work sets are below 275#

MUST MAKE 4/5 ATTEMPTS SUCCESSFULLY TO INCREASE THE WEIGHT

BBW open road (1×1)

Back Squat Work to 90% of 1RM Back Squat, then decrease for Drop Set 1×5

For Drop Set 1×5, decrease 65# down if work single is above 330#

For Drop Set 1×5, decrease 45# down if work single is below 330#

Target 25# increase / week if work sets are above 330#

Target 10# increase / week if work sets are below 330#

bbw open road (1×5)

Back Squat Drop set

bbw open road (1×3)

Deadlift Work to a set of 3 at 85% of 1RM Deadlift then decrease for Drop Set 1×5

For Drop Set 1×5, decrease 65# down if work 3RM is above 395#

For Drop Set 1×5, decrease 45 down if work 3RM is below 395#

Target 10# increase / week if work sets are above 395#

Target 5# increase / week if work sets are below 395#

BBW Open Road (1×5)

Deadlift Drop set