Barbell Club – Wed, May 17


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CrossFit Fixx – Barbell Club

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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


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.


Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

CrossFit Workouts for Week of 2/12-2/17/2024

This week, we have some fun partner workouts, an infamous ‘girl” wod, and more skill prep for the upcoming Open. Check out what workouts we have in store for you this week!


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