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Bridgetown CrossFit and Barbell Club
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Bridgetown Basic Barbell Strength Training Hex Bar Deadlift: 5×5 Floor Press: 5×5 Seated Band Pull Apart: 5x 6/6 Conditioning 11 AMRAP 200m Run 7 Burpees

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Bridgetown CrossFit’s Monday WOD: Shoulder Prep Arm Bar: 3x 4/4 Windmill: 3x 6/6 Seated Press build up to heavy 5 THEN 4×3 4 Rounds 8 Seated Press (80% of 5) 4/4 Turkish Get-up

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Olympic Weightlifting Program Bridgetown Barbell Club Week 17 Day 1 Power Snatch + Snatch (% Snatch) 55/2x 3+2 65/3+2 70/2+2 75/4x 1+2 Power Clean + Jerk (% Jerk) 55/2x 1+2 65/1+2 70/3x 1+2 Front Squat: 55/8, 65/7, 70/6, 75/2×5 45 Degree Back Extension:…

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Friday’s Bridgetown CrossFit WOD: Erg Sprints 1:40 / :30 rest 1:40 / :30 rest 1:40 / :30 rest 1:40 / :30 rest 1:40 / 2:00 rest 1:40 / :30 rest 1:40 / :30 rest 1:40 / :30 rest 1:40 / :30 rest

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Olympic Weightlifting Program Bridgetown Barbell Program Week 16 Day 5 Clean + Jerk (% Jerk) 55/1+2 65/1+2 70/1+2 75/1+2 80/1+1 84/1+1 88/1+1 92/1+1 96/2x 1+1 90/2x 2+1 Power Snatch + Snatch (% best power snatch 11/1) 55/3+2 65/3+2, 70/3+2, 75/2+1 80/2+1,…

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Olympic Weightlifting Program Bridgetown Barbell Club Week 16 Day 3 Hang Clean; knee + Clea + Front Squat + Jerk (% Jerk) 55/1+1+2+1 65/1+1+2+1 70/1+1+2+1 75/1+1+2+1 80/1+1+2+1 84/1+1+2+1 8 Minutes On the Minute Odd: Hang Clean; knee + Jerk 88/1+1 Even:…

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Olympic Weightlifting Program Bridgetown Barbell Club Week 16 Day 2 Squat Stance Snatch Balance + Snatch Balance build up to heavy 1+1 Squat Stance Snatch + Squat build up to heavy 1+1 Power Snatch build up to heavy 2 100/5×1 D1. Back Squat; 5″ pause at…

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Tuesday’s Bridgetown CrossFit WOD: We are bringing back our C.A.I.N. classification system for our CrossFit WODs! Use these categories to set a standard and get better! If you feel like you are ‘stuck’ at a level, identify your weaknesses and find the…

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Monday’s Bridgetown CrossFit WOD: Hex Bar Deadlift build up to heavy 2 THEN 5×1 For Time: 15-10-5 Hex Bar Deadlift (80% of 2) 20 Ring Push-ups 40 KB Swings

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CrossFit Football is now Johnnie WOD We are two weeks into the free trial of Johnnie WOD, so far we like what we see. We are going to continue to use this program as an opportunity for our clients to change their training stimulus. Are you interested in…
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