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.


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