04/20/2018 – CrossFit Fixx
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04/20/2018

19
Apr

04/20/2018

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

Drop Snatch (3×2)

moderate to heavy

Hang Power Snatch (6×2)

Choose a moderate weight

ALL sets at the same weight

Clean Combo I (7 sets)

1 Clean + 2 Front squats
IWES working up to 90% of clean

8 minute abs

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