CAP Lifting – Mon, May 1

CrossFit Fixx – Barbell Club

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Warm-up (Checkmark)

3 sets:

:45 row

10 KB sumo deadlift high pull (building)

5 wall squats

– Hold each wall squat for :03 at the bottom.

2 sets:

5 hang clean pulls

5 tall cleans

5 squat cleans

– Use an empty barbell.

3-5 sets:

3 unbroken squat cleans (building)

– Rest :30-1:30 between sets.

Main lift (6 Rounds for weight)

6 sets for load:

3 unbroken squat cleans

– Rest exactly 2:00 between sets.

Accessory – I (5 Rounds for weight)

5 sets for load:

5 weighted pull-ups

– Rest 2:00-3:00 between sets.

Accessory – II (Checkmark)

Accessory – II

3 sets:

15 weighted GHD hip extensions (14/20 lb)

– Rest :15

15 barbells bent over rows

– Rest as needed.

Workout Notes (No Measure)

– For the Main Lift, build to a heavy set of 3 unbroken squat cleans.

– Rest exactly 2:00 between each set and begin your first set at 60% of your 1-rep-max clean.

– For Accessory – I, find a challenging load that can be used for all 5 sets with good range of motion. Scale to banded pull-ups as needed.

– For Accessory – II, use a medicine ball for the hip extensions and load that can be done for 15 unbroken rows.

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