CrossFit 5150 – Barbell club

Warm-up

Weightlifting

BBW Open Road (5×1)

Clean + 2 Jerks Work at 80% of 1RM CJ.

Target 10# increase / week if work sets are above 275#

Target 10# increase / week if work sets are below 275#

BBW Open Road (1×3)

Back Squat Work to a set of 3 at 75% of 1RM Back Squat. Then decrease for Drop Set 1×5.

For Drop Set 1×5, decrease 55# down if work 3RM is above 330#

For Drop Set 1×5, decrease 45# down if work 3RM is below 150kg

Target 10kg increase / week if work sets are above 150kg

Target 5kg increase / week if work sets are below 150kg

BBw Open Road (1×5)

back squat drop set

BBW Open Road (4×5)

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

3-4 inch deficit Target 5kg increase / week if work sets are above 385#

Target 2.5kg increase / week if work sets are below

385#