07/10/2018 – CrossFit Fixx
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07/10/2018

10
Jul

07/10/2018

CrossFit Fixx – Barbell Club

Pressing Snatch Balance (5×3)

Strength

Athletes should work on consistancy in the lifts rather then focus on weight or percentage.

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

Mid-Hang Snatch Pull (5×3)

Athlete will start in the mid hang position with a hook grip in Snatch width.

Control the force of you jump keeping the balls of the feet in contact with the floor.

With the shoulders and lats , push the bar back against the body throughout the extension.

Extend the hips aggressively and slightly beyond neutral while simultaneously driving against the ground with the legs.

Split Jerk (3×3)

Off the Rack

Overhead Squat (3×5)

Barbell ab work

3 rounds

15 GHD Sit-ups

3 weighted pull-ups

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