Barbell Club – Wed, Jun 7

CrossFit Fixx – Barbell Club

View Public Whiteboard

Workout Notes

– For today’s Main Lift, slowly lower the bar to the mid-thigh with the shoulders in front of the bar. Hold for :02, then snatch the bar overhead.

– Begin your first working set around 50% of your best snatch.

– For Accessory – I, the halting snatch deadlift involves stopping and holding at the mid-thigh with the shoulders in front of the bar and NEVER standing to full extension. Hold the mid-thigh position for :03. All sets should be heavier than your top set from the Main Lift.

– For Accessory – II, use a load for the muscle snatches and rows that can be done unbroken. Build in load if desired.

Warm-up (No Measure)

3 sets:

15 jumping jacks

10 PVC pass-throughs/hang muscle snatches/hang power snatches

5 seated box jumps

– Use a PVC.

– Progress to a new PVC exercise each round.

1-2 sets:

5 BTN push presses

5 BTN push jerks

5 hang muscle snatches

5 hang power snatches (pause at the mid-thigh for :02)

– Use an empty bar.

– BTN = behind-the-neck

3-4 sets:

1-2 hang power snatches (building)

– Pause with the bar at mid-thigh for :02.

Main Lift (5 Rounds for weight)

5 sets for load:

2 hang snatch high pulls

1 hang power snatch

– Rest 3:00 between sets.

Accessory – I (3 Rounds for weight)

3 sets for load:

5 halting snatch deadlifts

– Build to a heavy set of 5 reps.

Accessory – II (Weight)

EMOM 9:

Min. 1 | :30 GHD sit-ups

Min. 2 | 5 hang muscle snatches

Min. 3 | 10 snatch grip bent over rows
Record hang muscle snatch weight

POPULAR POSTS

CrossFit – Thu, Sep 21

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 SETS 30 Single Unders 10 KB Deadlifts → 10 RKB Swings* 10 Alt.

CrossFit – Wed, Sep 20

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) ON AN 8:00 RUNNING CLOCK.. 2 ROUNDS 10 Strict Press 10 Tuck-Ups / V-Ups

CrossFit – Tue, Sep 19

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2-3 ROUNDS 6 Alt. Groiners 6/6 Russian Step Up 8/8 DB Half Kneeling Arnold

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