Weightifting – Mon, May 8

CrossFit Fixx – Barbell Club

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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)


1 pause power clean (knee)

1 squat clean

– Build up to 60%.


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.


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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