02/27/2018 – CrossFit Fixx
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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


walking lunge w/twist

samson stretch

spiderman walk

This warm up should take 10-15 minutes total time


Hang Power Snatch (4×2)

All 4 sets at 75% of 1 rep max

Strength and Conditioning

14 minutes on the clock every 2 minutes 1 C&J

Clean and Jerk (7×1)

Athletes will work up to 80-90% of 1 rep max

Back Squat (4×4)

Work to heavy 4 rep

8 minute abs

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