6/30/14 – CrossFit Fixx
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6/30/14

29
May

6/30/14

Main – CrossFit

Warm-up

3 Min Run
3 x 10/10 PVC Clean
3 x 10/10 PVC Push Press

40 Arm Circles

Skills

2 x Burgner warm up

Strength

Part A
Clean and Jerk to Max (10min)

Part B 3x
3 Hang Squat Cleans (65-75%)
Superset
Max rep Power Snatches( 65/45) in 30 sec

Rest 1 min

Clean and Jerk (1-1-1-1-1)

Power Snatch (3 x 3 (65/45))

WOD

Metcon (Time)

30 Pushups
12 cal row
30 Goblet Squat (35/26)
12 Cal row
30 PP (75/55)
12 cal row
30 WB (14/10)

Cool Down

3 Min Run

Mobility

Foam Roll

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