Announcements
Saturday, July 8th – SUMMER SOLSTICE
3-person team competition!
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CrossFit Fixx – Barbell Club
Workout Notes
– Build to a 2-rep-max push jerk.
– Both reps must be unbroken, but unlike in previous weeks, you are not required to pause at any point.
– For Accessory – I, attempt to hang from the bar for a full :30 and use a KB loading that can be held for :30 without resting.
Warm-up (Checkmark)
2 sets:
10 PVC pass throughs
10 band pull-aparts
10 shoulder presses
5 seated box jumps
– Increase the height of the box each round.
1 set:
10 slow scap pull-ups
10 kip swings
10 kips
EMOM 8:
2 push jerks
– Build in load, but keep weights below 95/135 lbs.
3-5 sets:
2 push jerks
– Build in load to your first working set.
Main Lift (Weight)
On a 20:00 clock:
Build to a 2-rep-max push jerk
Accessory – I (AMRAP – Reps)
5 sets:
:30 strict knees-to-elbows
– Rest :15.
:30 double-KB shoulder presses (26/35 lb)
– Rest :15.
