02/06/2018 – CrossFit Fixx
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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

free style bounce

arm rotations

torso rotations

bow & bend

hip circles

knee circles

ankle circles

leg swings

equating ankle stretch

Russian baby makers

iron cross


walking lunge w/twist

samson stretch

spiderman walk

This warm up should take 10-15 minutes total time

Snatch Combo 2 (6×1 (1= 1+1+1))

Power Snatch + OHS + Snatch
all 6 sets at 75% of snatch

Split Jerk (7 x1)

Every :90 seconds 1 split jerk off the block working up to a heavy single

Back Squat (4×5)

Work up to 80% of 5 rep max

Barbell ab work

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