Barbell Club – Sat, Mar 11

CrossFit Fixx – Barbell Club

Warm-Up (10-min Cap) (No Measure)

2-3 Rounds:

10 PVC Pass Throughs

10 Air Squats

10 PVC Sots Press

:30ea. PVC Front Rack Stretch

10 Empty BB Clean DL

5 High Jumps

Behind the Neck Snatch Grip Push Press (Weight)

Snatch Grip Behind the Neck Push Press (6 Rounds for weight)

Every 1:15perform:

Set 1: 5 @ 50%

Set 2: 5 @ 60%

Set 3: 3 @ 70%

Set 4-10: 3 @ 80%

Clean Pull (Every 2:00 perform:
Set 1: 5 @ 60% of 1-RM Clean
Set 2: 5 @ 70%
Set 3: 5 @ 80%
Set 4: 5 @ 80%
Set 5: 5 @ 75%)

Bulgarian Split Squat (Every 2:00 perform:
Set 1: 5 @ 30% of 1-RM Front Squat
Set 2: 5 @ 35%
Set 3: 5 @ 40%
Set 4: 5 @ 40%
Set 5: 5 @ 35%

Ex: If your front squat 1-RM is 150lbs, you will be using two 20lb or 25lb DBs to make up 40lb-50lb (30%) for the first set.)

Athlete will set up with bench. The athlete will place one foot on the bench and then perform a squat. The athlete may begin to add weight by placing a Barbell in the front rack position or use two DBs in the farmer carry pos.

Core #8 (AMRAP – Rounds and Reps)

With a partner, complete as many rounds as possible in 8-mins:

2-4-6…

– Alt. V-Ups

– Mountain Climbers

– Russian Twists (25/15 DB)

Note: L+R=1 Rep

Partner 1 does round of 2, partner 2 does round of 4, and so on

POPULAR POSTS

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx