03/06/2018 – CrossFit Fixx
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03/06/2018

6
Mar

03/06/2018

CrossFit Fixx – Barbell Club

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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

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

Shoulder Press (7×2)

30-40-50-60-70-80-90

Drop Snatch (Heavy set of 2)

Althletes will have 7 minutes for heavy set of 2

Clean and Jerk (5×2)

All 5 sets at 60% of 1 rep max

8 minute abs

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