02/20/2018 – CrossFit Fixx
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02/20/2018

20
Feb

02/20/2018

CrossFit Fixx – Barbell Club

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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

scorpion

walking lunge w/twist

samson stretch

spiderman walk

This warm up should take 10-15 minutes total time

Strength

Review moves with PVC/Barbell (5-7 minutes)

Drop Snatch (2×5)

With an empty bar to focus on driving under the bar as fast at possible. 45/35

Snatch Combo 1 (7×1 combo (1+1))

Power Snatch + Snatch Combo

Athlete must have minimal to no rest between the two lifts in the set. 1+1
20-30-40-50-60-70-80%

percentage is based on the lower of the two lifts if athletes 20-40% is the bar 45/35 then focus on technique until you can add weight. (You can use a 15 lb training bar)

Power Clean (7×2)

75% of 1 rep max

8 minute abs

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