05/04/2018 – CrossFit Fixx
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05/04/2018

4
May

05/04/2018

CrossFit Fixx – Barbell Club

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 (7×2)

Technique building work on each rep feels the same.

Clean and Jerk (3×1)

Moderate to heavy all 3 sets at the same weight

RDL (3×3)

tempo 1/3/1 all three sets at the same weight

8 minute abs

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