6/13/14 – CrossFit Fixx
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6/13/14

12
Jun

6/13/14

Main – CrossFit

Warm-up

3min sled pull (90/65)
3×10″/10″ PVC Box BS
3×10″/10″ PVC DL
3xSAP HSPU

Skills

Box Squat

Strength

4×2 Box Squat EMOTM (55% of 1 RPM load, 25% of that load is band tension).

4×2 Speed DL EMOTM (50-70% of 1 RPM with 25-50% band tension). The goal is to be pulling these reps as fast as possible off the ground.

Metcon (AMRAP – Rounds and Reps)

5RDS
200m row
6 HSPU on box
20 abmat situps
10 MB ground to Shoulder to OH (20/14)

Cool Down

3 Min Run
2 Min Bar Hang

Mobility

3×20 Hooklying Gluteal Contractions

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