Barbell D1

Commonwealth CrossFit – Specialty Classes

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Day 1 Barbell Session (No Measure)

Intro – Discuss purpose and format for class

Warmup:

Heart rate/Oly warmup intro

Workout:

1. Back Squat- 60%(2×4),65%(2×4),70%x3 ,75%x3, 80%(2×3)

2. PowerSnatch- 60%(2×4),65%(2×4), 70%(2×4)

3. Jerk Behind Neck- 65%(2×4),70%(2×4) ,75%(2×4)

4.Snatch Pulls- 80%(2×3),85%(2×3)

5. Bar work (snatch/c&J) 3×3 4×5 pullups/ 3×10 ab work of choice