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Barbell Club – Mon, May 15

Announcements

Saturday, July 8th – SUMMER SOLSTICE

3-person team competition!

Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!

CrossFit Fixx – Barbell Club

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Workout Notes

– This is the final week of this four-week cycle, so go heavy!

– Build to a 1-rep-max squat clean.

– Take no more than 3 attempts at any given load.

– For Accessory – I, use 60% of your best lift of the day to complete as many reps as possible in 3:00.

Warm-up (Checkmark)

3 sets:

30 mountain climbers

5 wall squats

– Hold the bottom of the squat for :03.

1 set:

10 hang muscle cleans

10 tall power cleans

5 pause front squats

10 tall cleans

10 squat cleans

– Use an empty barbell.

6-8 sets:

1 pause power clean (knee)

1 squat clean

– Build in load to your first working set.

– Rest :30-1:00 between sets.

Main Lift (Weight)

On a 20:00 clock:

Build to a 1-rep-max squat clean

Accessory – I (Weight)

AMRAP 3:

Squat cleans

– Use 60% of your heaviest clean of the day.

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