05/22/2018 – CrossFit Fixx
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05/22/2018

22
May

05/22/2018

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

Power Snatch (5×2)

IWES work up to 90% of the day (7 minutes)

50-60-70-80-90

Split Jerk (7×2)

In 14 minutes EMOM

7×2 IWES

Front Squat (5×2)

Heavy set of 2

ALL 5 sets at same weight

Barbell ab work

3 Rounds

5 strict pull-ups

15 GHD situps

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