06/12/2018 – CrossFit Fixx
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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


walking lunge w/twist

samson stretch

spiderman walk

This warm up should take 10-15 minutes total time

Power Snatch (4×4)

Athletes will have 3 minutes to find working weight all 4 sets 60-70%

Clean Combo I (4×2 Combos (1 CL/2FS))

1 Clean + 2 Front squats
Wok at 60-70% of clean

Push Jerk (7×1)

Work up to 7 Heavy singles.

Barbell ab work

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