12/22/2017 – CrossFit Fixx
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12/22/2017

22
Dec

12/22/2017

CrossFit Fixx – Barbell Club

Warm-up

Athletes should arrive 10-15 minutes prior to the start of class to warm up.

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

Snatch Combo 1 (50-60-70%)

Power Snatch + Snatch Combo

Athlete must have minimal to no rest between the two lifts in the set. 1+1
50%x2 reps

60% x3 reps

70% x2 reps

Clean (5×3)

40-50-60-70-80%

Split Jerk (Max of the day +1 x 3)

You will work to find your Max split jerk for the day, once you find it, athlete will perform 3 singles at that weight.

8 minute abs

Back Squat (3×3)

80% All three sets at the same weight

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