CrossFit Fixx – Barbell Club
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.
