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crossfit 5000 

BARBELL CLASS, August 4, 2017

BARBELL CLASS
August 4, 2017


CrossFit 5000 – Barbell Class

Hang Power Clean + Front Squat

Every 3 minutes for 15 minutes:

Set 1: 3 reps @ 65%

Set 2: 3 reps @ 70%

Set 3: 3 reps @ 75%

Set 4: 3 reps @ 80%

Set 5: 3 reps @ 85%

*Emphasis on getting shoulders over the bar, knees back with vertical shins and straight extension through the pull. Above weights are only recommendation build only if reps feel and look good.

Clean Grip Deadlift

Every 2 minutes for 12 minutes:

Set 1: 5 reps @ 50 %

Set 2: 3 reps @60%

Set 3: 2 reps @ 70%

Set 4: 1 rep @ 75%

Set 5: 1 rep @ 80%

Set 6: AMRAP @ 85%

Split Jerk

Staying within 70-80% complete 6 sets of 2 reps pausing for 2 seconds in the dip and and again for 2 seconds in the split.

The focus today is to find the ceiling with the eyes and aggressively throw the head back.

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