05/08/2018 – CrossFit Fixx
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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


walking lunge w/twist

samson stretch

spiderman walk

This warm up should take 10-15 minutes total time

Snatch Combo III (8×2)

1 Power Snatch


1 Over head Squat


1 Hang Snatch
athletes will have 3 minutes to establish weight for combo. Then: on a 16 minute running clock athletes will perform 2 combos every 2 minutes .

Split Jerk (4×4)

OFF the rack (Rebound)


Front Squat (4×5)

80% of 5 rep max

Barbell ab work

3 Rounds

15 GHD sit-ups

ME strict Pull ups

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