CrossFit Fixx – Barbell Club
Warm-Up (10min Cap)
4 x 4 90/90 Breathing
2 Rounds:
10 Leg Lowering
10 Quadruped Shoulder Taps
10 Open Books
10 Lateral Lunge To Overhead Reach
10 Tempo Air Squats 53×1
Snatch Grip Behind the Neck Push Press (6 Rounds for weight)
Every 1:15 perform:
Set 1: 5 @ 50%
Set 2: 5 @ 60%
Set 3: 3 @ 70%
Set 4-10: 3 @ 80%
Snatch Pull (Every 2:00 perform:
Set 1: 5 @ 60% of 1-RM Snatch
Set 2: 5 @ 70%
Set 3: 5 @ 80%
Set 4: 5 @ 80%
Set 5: 5 @ 75%)
Back Squat (Every 1:15 perform:
Set 1: 5 @ 50%
Set 2: 5 @ 60%
Set 3: 3 @ 70%
Set 4-10: 3 @ 80%)
Core #6 (Time)
5 Rounds for Time:
12 ea. Banded Deadbugs
10/8/6/4/2 ea. side of Suitcase Deadlifts (heavy)