Barbell Club – Wed, Jun 7

CrossFit Fixx – Barbell Club

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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

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