CrossFit Fixx – Barbell Club
Workout Notes
– Welcome to week 3 of this cycle!
– Start at around 70% of your 1-rep-max clean and add load once every 3:00 (after every 3 lifts).
– Build to a heavy load to use for your final 3 lifts that feels challenging, but allows you to still make corrections.
– For Accessory – I, use 110% of your 1-rep-max clean to perform 5 sets of 2 clean pulls focusing on keeping the eyes forward as the bar leaves the ground.
– For Accessory – II, start with a light load and build to a heavy set of 10 unbroken reps for each movement. No rest between legs.
Warm-up (Checkmark)
1 set:
1:00 row (slow)
10 muscle cleans
10 front squats
1:00 row (moderate)
10 tall cleans
10 squat cleans
1:00 row (fast)
– Use an empty barbell.
1 set:
10 squat-to-stands
5 wall squats (:03 descent, :03 hold)
EMOM 7:
1 pause power clean (knee)
1 squat clean
– Build up to 60%.
EMOM 3:
1 squat clean
– Build up to 70%.
Main lift (Weight)
EMOM 15:
1 squat clean
– Add load once every 3:00.
Accessory – I (5 Rounds for weight)
5 sets for load:
2 clean pulls (110%)
– Rest :30 between sets.
Accessory – II (Checkmark)
3 sets:
10 KB single-leg deadlifts/leg
10 KB Bulgarian split squats/leg
– Rest 1:00-1:30 between movements.
