Barbell Club – Sat, Aug 19

CrossFit Fixx – Barbell Club

Workout Notes

In week 2 of this 4-week cycle, we build to a 5-rep-max bench press.

Begin your working sets around 70-80% of your 1-rep-max bench press and find a 5-rep-max.

In Accessory – I, add 10-15 lbs from last week and perform all sets at the same load. All reps must be unbroken.

In Accessory – II, build to 5:00 of time with the bag in a bear hug. Scale the load to complete in 4 sets or less and under 10:00 total.

Warm-Up

3 sets:

10 PVC pass throughs

10 kip swings

10 push-ups

:30 band pull-a-parts

1 set:

:45 lacrosse-ball pec mash/side

:45 lacrosse-ball tricep mash/side

EMOM 3:

10 bench presses

– Use a light load/empty barbell.

3-5 sets:

5 bench presses (building)

– Build in load to your first working set.

Main Lift

5 sets for load:

5 bench presses

– Rest 2:00-3:00 between sets.

Bench Press

Accessory – I

5 sets for load:

7 hang power cleans

– Rest 2:00-3:00 between sets.

– All sets across.

Hang Power Clean

Accessory – II

Accumulate:

5:00 Plank

– Rest as needed.

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