09/11/2018 – CrossFit Fixx
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09/11/2018

11
Sep

09/11/2018

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

Drop Snatch (3 minutes Warm-up)

Athlete with the Bar only uses the Drop Snatch to warm up

Power Snatch (5×2)

Clean and Jerk (5×2)

All 5 sets at the same weight consistancy is key. 70-75%

Front Squat (5-5-5-5)

Barbell ab work

2 Rounds

3 Weighted ring dips

15 GHD st ups

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