07/12/2018 – CrossFit Fixx
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07/12/2018

12
Jul

07/12/2018

CrossFit Fixx – Barbell Club

Tall Muscle Clean (5×2)

Begin the movement in the tall position and a hook grip on the barbell

With NO movement of the legs and hips, initiate the movement with an elevation of the arms with the elbows high and outside.

Then transition the barbell in the receiving or rack position on the shoulders

Hang Power Snatch (5×1)

40-50-60-70-80%

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

Push Jerk (6×2)

Front Squat (6×2)

8 minute abs

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