CrossFit Fixx – Barbell Club
Workout Notes
– For today’s Main Lift, build to a heavy clean and jerk.
– 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, complete all squats within the prescribed percentage range. Rest 3:00 between sets and focus on standing the bar up quickly.
– For Accessory – II, complete all hip extensions before advancing to the RDLs. Rest as little as possible.
Warm-up (No Measure)
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 (9 Rounds for weight)
9 sets for load:
1 clean and jerk
– Rest 1:00 between sets.
– Add load once every 3 sets.
Accessory – I (3 Rounds for weight)
3 sets for load:
3 front squats
– All sets between 70-85% of 1-rep max.
Accessory – II (Checkmark)
For completion:
75 GHD hip extensions
75 DB RDLs (35/50 lb)
– Use 2 DB for the RDLs.
