12/19/2017 – CrossFit Fixx
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12/19/2017

19
Dec

12/19/2017

CrossFit Fixx – Barbell Club

Barbell Club Standard warm-up (No Measure)

Barbell Club Standard warm-up

3-5 minutes Run or Row

Pre-workout Foam Rolling 2-3 minutes

Standard Dynamic

wrist circles

elbow circles

arm circles

seal swings

over & back

fire style bounce

arm rotations

torso rotations

bow & bend

hip circles

knee circles

ankle circles

leg swings

equating ankle stretch

Russian baby makers

iron cross

scorpion

walking lunge w/twist

samson stretch

spiderman walk

This warm up should take 10-15 minutes total time

Strength

Split Jerk (3x 2 +2)

OFF the rack 75%

Snatch (3×1)

80%

Front Squat (3×5)

80%

Barbell ab work

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