CrossFit 5150 – Barbell club

Warm-up

Weightlifting

Power Clean (3×3 @75 %)

each week try to go up 5 LBS

If you can. At the end of 4 weeks you will be tested

Front Squat (3×3 @ 75)

pause squats 5 sec down 3 sec in the hole

Clean Pull (3×3 @ 75% )

each week go up 10 %