Obviously if you are a Crossfitter, then do Barbara. If not, don’t! If you are strictly a weightlifter, you can skip bench press and Barbara. The program is an outline that works for anyone, just tailor it to your specific goals.
Wednesday(Crossfit work on Hand Stands & Contrasting Sled Sprints)
Clean & J 60×3+1,65×3+1,70×3+1,75×3+1×3(inc. weight if able)
Front Squats 75x4x5
Snatch Pulls from Box 105-130%x3x4
Ss
ME Bench Max Triple 3 Board, 95×1(chest), max
or
Bench 5/3/1 60/3,70/3,80/3+
Plate Raises/8 ss Dips/10×3-5
Or Crossfit
Barbara:
5 rounds for time, resting 3 mins between each round:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.