6/15/2015 – CrossFit Fixx
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6/15/2015

15
Jun

6/15/2015

CrossFit Fixx – CrossFit

Warm-up

3min sled pull warmer

2RFQ:

10 Barbell DL

:30/side dynamic leg swings front to back (ham and quad focus)

10 Barbell Thruster

:45 HS Hold

Strength

Each new set begins every 2:30, you have 2:00 to complete the work and a :30 bonus rest for each couplet.

6RDS:

2x Thruster @ 75-85% (must be able to move load quickly)

11x OHS @ 65/45

*drop 11x weight as needed as rounds progress to keep timing

Thruster (6 x 2 (75-85%))

WOD

Metcon (AMRAP – Reps)

5 rounds

20 second Max S2O (95/65)

rest 40 seconds

20 second Max Thrusters (95/65)

rest 40 seconds

20 seconds Max Deadlifts (95/65)

rest 40 seconds

Rx+

(135,95)

Cool Down

3min crab walk w/ feet bwd, rest in dynamic hollow rock

Mobility

2min @ each: middle splits stretch, left fwd splits stretch, right fwd splits stretch

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