03/20/2018 – CrossFit Fixx
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03/20/2018

20
Mar

03/20/2018

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

Snatch (5×2)

50-60-70-80-90

Clean and Jerk (5×1)

5 Heavy singles at 85% of 1 rep max.

you will have 3 minutes to find your working weight

Clean Pull (3×3)

off the blocks

Barbell ab work

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