Barbell Club – Sat, Sep 9

CrossFit Fixx – Barbell Club

Workout Notes

Welcome to a new lifting cycle! In these next four weeks, we will build to a heavy power snatch, a new 10-rep max back squat, and a heavy snatch grip deadlift.

As always, the main lift is the focus of each day, and our accessory lifts are meant to be just that, accessories.

In today’s main lift, the 5-reps are meant to be touch-and-go. Increase the loading across as many sets as possible to around 60-70% of your 1-rep max.

In Accessory – I, use around 80%+ of your 1-rep-max. Increase load across sets.

In Accessory – II, use a pair of KBs for the front-rack hold. Choose a weight that will allow you to complete the hold without putting the KBs down. For the hollow hold, find a position that will allow you to hold for :40.

Warm-Up

Welcome to a new lifting cycle! In these next four weeks, we will build to a heavy power snatch.

As always, the main lift is the focus of each day, and our accessory lifts are meant to be just that, accessories.

In today’s main lift, the 5-reps are meant to be touch-and-go. Increase the loading across as many sets as possible to around 60-70% of your 1-rep max.

In Accessory – I, use around 80%+ of your 1-rep-max. Increase load across sets.

In Accessory – II, use a pair of KBs for the front-rack hold. Choose a weight that will allow you to complete the hold without putting the KBs down. For the hollow hold, find a position that will allow you to hold for :40.

Main Lift

5 sets:

5 power snatches

SCORE: LOAD

Power Snatch

Accessory – I

5 sets:

3 snatch balances

Snatch Balance

Accessory – II

EMOM 10:

Even: :40 front-rack KB hold (35/53 lb)

Odd: :40 hollow hold

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