Remember team our schedule has changed we now have barbell class Sunday and tuesday at 9am and 6 pm and Thursday at 5 pm.
Barbell is a strength and Olympic weightlifting programmed that can be stand alone or used to supplement crossfit.
Barbell is not designed to be done back to back with crossfit classes.

Crossfit
power clean 5 sets of 5 touch and go reps rest as needed between sets. build to heaviest set in 15 min.
5 rounds for max reps
30 secs work wall balls 3o secs rest.
30 secs toes to bar 30 secs rest

Quwwa Barbell
Clean drills 1×3
Clean roll under 3 x10
Split press 3 x 5
Clean + hang clean + jerk 1+1+1 6 sets build to max
super set x4
plate rows x20
plate over head extension x15
alecknas x 10