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BARBELL

CrossFit 5000 – Barbell Class

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Snatch

Complete 3 sets of 3 Muscle Snatch + 3 Drop Snatch at 40% (of snatch)

Snatch

Complete 6 sets of 1 Pause Snatch at the Knee + 1 Overhead Squat

1 @ 70%

2 @ 75%

3 @ 80% *

* option to go heavier in the last 2 sets

Clean

Complete 6 sets of 1 Pause Clean from the knee + 1 Front Squat + 1 Push Jerk + Split Jerk

1 @ 70%

2 @ 75%

3 @ 80% *

* option to go heavier in the last 2 sets.

Finish with 3 sets of 10 Weighted Back Extensions

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