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BARBELL

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.

Clean (12-14mins)

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.