Barbell Club – Fri, Jun 2

Announcements

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CrossFit Fixx – Barbell Club

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Workout Notes

– For today’s Main Lift, build to a heavy set of the complex, keeping each set unbroken.

– Begin your first working set between 60-70% of your best clean and leave 10-20 lbs of room to add more weight on your 5th and heaviest set. DO NOT go as heavy as possible.

– For Accessory – I, the loading for part 1 should be at least 90% of your best clean. If you can go heavier then do so. On part 2, prioritize smooth technically sound reps over reaching failure with poor technique.

– For Accessory – II, use a medicine ball to add load to the GHD hip extensions. Complete the :15 hold at the top of the 10th rep.

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.

3-4 sets:

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 (5 Rounds for weight)

5 sets for load:

1 power clean

1 hang squat clean

1 split jerk

– Rest 3:00 between sets.

Accessory – I (5 Rounds for weight)

5 sets for load:

3 deficit clean grip deadlifts (2 in)

– Rest 2:00-3:00 between sets.

OR

5 sets for load:

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

– Rest 2:00-3:00 between sets.

Accessory – II (Checkmark)

4 sets:

10 weighted GHD hip extensions

:15 weighted GHD hip ext. hold

15 Russian KB swings (heavy)

– Athlete chooses loads.

– Rest 2:00 between sets.

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