CrossFit 5150 – Barbell club

Warm-up

Weightlifting

BBW Open Road (1×1)

Power Snatch + Snatch Snatch Complex – 5 min to complete all sets

1st Set: 85% of 1RM Snatch

2nd Set: 80%of 1RM Snatch

3rd Set: 75% of 1RM Snatch

Target 10# increase / week if work sets are above 220#

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

BBW Open Road (2×2)

Power Snatch + Snatch Snatch Complex – 5 min to complete all sets

2nd Set: 80%of 1RM Snatch

BBW Open Road (3×3)

Power Snatch + Snatch Snatch Complex – 5 min to complete all sets

3rd Set: 75% of 1RM Snatch

BBW Open Road (4×2)

Front Squat Work at 80% of 1RM Front Squat. Explosive bounce at the bottom.

Target 10# increase / week if work sets are above 265#

Target 10# increase / week if work sets are below 265#

BBW Open Road (4×3)

Push Press Work at 60% of 1RM CJ.

Target 10# increase / week if work sets are above 220#

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