Barbell Club

CrossFit Fixx – CrossFit

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Barbell Club Standard warm-up (No Measure)

Barbell Club Standard warm-up

3-5 minutes Bike 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

Snatch Pull (3-3-3)

Empty Bar Snatch Pull

High Hang Power Snatch (5-5-5-5)

Week 3 0f 6

4 sets of 5 at 70% of 1 rep. Established last week

Front Squat (3-3-3-3)

Add 5-20 lbs to last weeks weight. Weight stays the same for all 4 sets

8 minute abs


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