03/13/2018 – CrossFit Fixx
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03/13/2018

13
Mar

03/13/2018

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

Snatch Combo 2 (10×1)

Power Snatch + OHS + Snatch
Consistancy in the key.

Each rep should feel the same 50% or less of lowest lift

Split Jerk (5×2)

OFF the rack

40-50-60-70-80

Back Squat (5×5)

50-60-70-80-90

8 minute abs

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