Announcements
Saturday, July 8th – SUMMER SOLSTICE
3-person team competition!
Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!
Memorial Day, Monday May 29th Schedule: Class times are 5:30am, 6:45am, & 8:00am MURPH workout.
Reserve your spot now in Wodify!
NEW CLASS: 4:30pm CrossFit!! Mon-Fri beginning Tuesday, May 30th.
CrossFit Fixx – Barbell Club
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, use light loads and focus on QUICKLY locking out the arms overhead.
– For Accessory – II, scale the ROM of the GHD sit-up, the load of the DBs, and the thickness of the band to complete 10-15 reps of each movement/minute.
Warm-up (Checkmark)
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:
3-5 hang power snatches (building)
– Pause with the bar at mid-thigh for :02.
Main Lift (5 Rounds for weight)
5 sets for load:
5 hang power snatches
– Pause with the bar at mid-thigh for :02.
– Rest 3:00 between sets.
Accessory – I (5 Rounds for weight)
5 sets for load:
5 muscle snatches
5 behind-the-neck snatch grip push presses
– Complete all 10 reps unbroken.