Barbell Club – Sat, Jul 15

CrossFit Fixx – Barbell Club

Focus

Welcome to the first week of our next lifting cycle!

Use a light load to perform 8 sets of 3 touch-and-go squat cleans. Keep all reps fast and crisp.

For Accessory – I, use 80% of your best clean to perform 3 clean pulls from a 2-in deficit.

For Accessory – II, scale the GHD hip extension and sit-up range of motion as needed to complete 20+ reps/minute.

Warm-up

2 sets:

:45 row

10 PVC pass throughs

:30 wall squats

1 set:

5 muscle cleans

5 front squats

5 tall cleans

10 squat cleans

– Use an empty barbell

EMOM 5:

3 unbroken squat cleans

– Build to workout weight

8 sets for speed:

3 unbroken squat cleans (45-50%)

– Rest 1:00 between sets.

Squat Clean

Accessory – I

5 sets for load:

3 deficit clean pulls (80%)

– Rest 1:00-2:00 between sets.

Deficit Clean Pulls

Accessory – II

ACCESSORY – II

2 sets:

1:00 GHD hip extensions

– Rest :30.

1:00 GHD sit-ups

– Rest :30.

1:00 walking lunge steps

– Rest :30.