BARBELL CLUB



9/11/2017
Barbell Club Week #89:
Day 1:
1. Bench press
    5 reps @65%
    5 reps @75%
    5 reps @85%
    Complete max ring dips after each set
2. Deadlifts
     10-8-6-4-2 climbing
3. Complete 30 GHD sit-ups or 60 ab sit ups

Day 2:
1. Clean + Split Jerk
    10 rounds every 2:30 complete 2 squat cleans + 1 split jerk (climbing)
2. Push Press
    5 reps @65%
    5 reps @75%
    5 reps @85%
    Complete max strict pull ups after each set
3. 3x10 weighted box step ups

Barbell Club Pic

CrossFit


Posted in: BARBELL CLUB

BARBELL CLUB



9/9/2017
Barbell Club Week #88:
Day 1:
1. Squat Snatch:
    70%, 75%, 80%, 85%, 80%, 75%, 70% (2 Rounds of entire pyramid)
2. Clean and Jerk Pyramid. Same as Snatch
3. Front Squat: 3, 2, 1, 1, 1, 1 climbing
4. Deficit Clean Pulls 100% 3x2

Day 2:
1. Kb snatch + OHS + sots Press + Turkish get up (2 reps each hand) 3 sets
2. 3 Position snatch (high hang, hang, below knee): 5 sets
3. Back Squats: 3, 2, 1, 1, 1, 1 climbing
4. Deficit Snatch Pulls 100% 3x2

Barbell Club Pic

CrossFit


Posted in: BARBELL CLUB

BARBELL CLUB



8/29/2017
Barbell Club Week #87:
DAY 1
1. Clean + Split Jerk- @50%x3, 60x3, 70x3, 80x3
2. OHS (at % of snatch)- @60%x5, 70x5, 75x5, 80x5, 85x5
3. Good morning- 3x8 climbing

DAY 2
1. Clean complex from knee: 2 pulls + 1 PC + 2 squat clean
@50%, 60, 65, 70, 75%
2. BTN (behind the neck) Split Jerk- @50%x5, 60x5, 65x5, 70x5, 75x5
3. Snatch pull- @60%x5, 70x5, 75x5, 80x5, 85x5
4. RDL- 50%x5, 60x5, 65x5, 70x5, 75x5

Barbell Club Pic

CrossFit


Posted in: BARBELL CLUB

BARBELL CLUB



8/21/2017
Barbell Club Week #86
Day 1:
1. Power snatch + hang snatch @50%, 60, 65, 70, 75
2. Power clean + hang clean @50%, 60, 65, 70, 75
3. Power jerk @50%, 60, 65, 70, 75, 80
4. DB split press 5x5

Day 2:
1. Snatch (full) @50x2, 60x2, 70x2, 80x2, 90x2 (all singles)
2. Clean & jerk (full & split) @50x2, 60x2, 70x2, 80x2, 90x2 (all singles)
3. Deficit snatch pull @100% 3x3

Barbell Club Pic

CrossFit


Posted in: BARBELL CLUB

BARBELL CLUB



8/14/2017
Barbell Club Week #85:
Day 1:
1. power snatch+ drop snatch 4 sets climbing
2. snatch: 70%x2, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1
rest 10 min
3. clean and jerk: 60%x1+1, 70%x1+1, 80%x1+1, 85%x1+1×3 sets.
4. 25 strict pull ups

Day 2:
1. 3 position snatch- @50, 60, 65, 70, 75
2. Deficit clean pull @100% x10
3. Good morning @95/65 4x8
4. Tempo ring dip-(3 sec down, 3 sec up) x15

Barbell Club Pic

CrossFit


Posted in: BARBELL CLUB

BARBELL CLUB



8/13/2017
Barbell Club Week # 84:
DAY 1
1. Snatch from the knee @60%x3, 70x3, 80x3, 90x3
2. Clean pulls @70x3, 80x3, 90x3, 100x3, 110x3
3. RDL @60%x3, 70x3, 80x3, 90x3

Day 2
1. Clean from knee @60%x3, 70x3, 80x3, 90x3
2. Snatch pull @70x3, 80x3, 90x3, 100x3, 110x3
3. Push press 5x5 @65, 3x3 @75% 

Barbell Club Pic

CrossFit


Posted in: BARBELL CLUB

BARBELL CLUB



7/31/2017
Barbell Club Week #83:
Day 1:
1. 3 Position cleans: high hang, Hang, clean.  
 60%, 65%, 70%, 75%x3, 80%x3
2. Clean Tempo Pulls; pause 2 sec at each position.  6 positions: 1? off floor, 1? below knee, 1?above knee, mid thigh, down position. 4 Sets
3. 3 Front Squat + 1 Jerk: 5 Sets, Climbing
4. Back Extensions 3x10 @30/25

Day 2:
1. 4" Block deficit Deadlift- Find 1RM, then 2 sets @70%
2. Push Jerk- work to heavy single
3. Muscle snatch 6x3
4. Snatch from blocks (above knee) - work to heavy single

Barbell Club Pic

CrossFit


Posted in: BARBELL CLUB

BARBELL CLUB



7/24/2017
Barbell Club Week #82:
Day 1:
1. 3 Position Snatch: high hang, mid thigh, floor.  60%X1+1+1, 65%x1+1+1, 70%x1+1+1, 75%x1+1+1 x 3
2. snatch tempo pause pulls; pause 2 sec at each position.  6 positions: 1? off floor, 1? below knee, 1?above knee, mid thigh, down position. 4 Sets
3. Snatch push press: 5 x 5, Climbing 
4. kb snatch+ohs+sotts press+turkish get up+stand…..2 reps each hand x 3 sets.

Day 2:
1. 3 position Clean
1x Mid-thigh clean + 1x hang clean + 1x clean (work to today's max)
2. Clean and Jerk (full squat + split jerk)
3@65%
2@75%
1@85%
2@75%
3@65%
3. Bent over row 3x8 @95/65
4. 200 ab mat sit-ups (every 50 reps, Max unbroken pull-ups)

Barbell Club Pic

CrossFit


Posted in: BARBELL CLUB

BARBELL CLUB



7/17/2017
Barbell Club Week #81:
Day 1:
1. Power Snatch + Snatch Balance + Snatch 5 Sets Climbing
2. Squat Snatch: 70%x1, 75%x1, 80%x1, 85% 3x1
3. Snatch Push Press 3x5
4. Back Extensions 3x10 @20/15#DB

Day 2:
1. Power Clean + Spilt Jerk + Clean 5 Sets Climbing
2. Squat Clean: 70%x1, 75%x1, 80%x1, 85% 3x1
3. Push Press 5x5 @77%
4. Sots Press 3x3
5. 100 Ab Mat Sit-ups

Barbell Club Pic

CrossFit


Posted in: BARBELL CLUB

BARBELL CLUB



7/10/2017
Barbell Club Week #80:
Day 1:
1. snatch pulls: 90%x3, 95%x3, 100%x3x2
2. snatch push press: 5 sets.  5, 5, 
4, 4, 3, 3  increase weight each set.
3. Snatch:
60%x3
65%x3
70%x3
75%x3
80% 3x3
4. kb snatch+ohs+sotts press+turkish get up+stand…..2 reps each hand x 3 sets

Day 2:
1. 3 Position clean (high Hang, hang clean, low hang clean) (all squat) @50, 60, 65, 70%
2. Split Jerk @50x3, 60x3, 65x3, 70x3
3. Halting snatch (pause @knee) @60x3, 65x3, 70x3, 75x3
4. RDL @50x3, 60x3, 65x3, 70x3

Barbell Club Pic

CrossFit


Posted in: BARBELL CLUB
123456789
Crossfit Barbell
facebook instagram youtube
Crossfit

Come Find Us!


11 Clermont Dr. Unit B, Clermont, NJ 08210

Call Today!


609-624-1144