CrossFit 5000 – Barbell Class
Jerk Grip Strict Press (12mins)
Set 1, 10 reps @ 70%
Set 2, 8 reps @ 75%
Set 3, 6 reps @ 80%
Set 4, 4 reps @ 85%
Set 5, 3 reps @ 90%
* start each rep with the head tilted up finding the ceiling with your eyes.
Front Squat (15mins)
7 Sets performing 3 reps each set at STRICTLY 75%.
* Maintain high elbows throughout the movement.
5 Sets of 2 reps going up by feel.
Emphasis is shoulders to start over the bar and end in vertical torso and straight extension through the shoulders on the pull.
Clean Lift-Off (8mins)
5 Sets of 2 reps at 105-115% (% of full clean)
Emphasis on leg drive and maintaining vertical shins as bar lifts off.