Barbell Club – Fri, Jun 16

CrossFit Fixx – Barbell Club

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Workout Notes

– Build to a 1-rep-max clean and jerk.

– Aim to perform at least 6 attempts within the 20:00 clock. Take no more than 3 attempts at any given load.

– For Accessory – I, prioritize smooth technically sound reps over reaching failure with poor technique.

Warm-up (Checkmark)

4 sets:

:45 ski

:45 row

– Increase your pace with each set.

2 sets:

5 wall squats

:30 handstand shoulder taps

– Hold the bottom of each squat for :03.

1 set:

5-10 clean pulls

5-10 power cleans

5-10 hang squat cleans

5-10 split jerks

– Use an empty bar.

5 sets for load:

1 clean pull

1 power clean

1 hang squat clean

1 split jerk

– Build in load to your first working set.

Main Lift (Weight)

On a 20:00 clock:

1-rep-max clean and jerk

Accessory – I (2 Rounds for weight)

5 sets for load:

3 tempo back squats (:03 down, :01 hold, stand)

– Rest 2:00-3:00 between sets.


Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

CrossFit Workouts for Week of 2/12-2/17/2024

This week, we have some fun partner workouts, an infamous ‘girl” wod, and more skill prep for the upcoming Open. Check out what workouts we have in store for you this week!


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