6/16/15 – CrossFit Fixx
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6/16/15

16
Jun

6/16/15

CrossFit Fixx – CrossFit

Warm-up

3min row warmer (strapless and barefoot)

2RFQ:

7 Barbell Hang Power Clean

:30 yoga forearm pose (focus on lat stretch)

7 Supine Ring Rows (feet in line with hands)

:30 hollow rock bar hang

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 Hang Power Clean @ 65-75% (must be able to move load quickly)

11x Supine ring rows (low as possible angle

*adjust height of feet with respect to hands as rounds progress to keep timing

Hang Power Clean (6 x 2 (75-85%))

WOD

Metcon (Time)

8 to 1 Bar Facing Burpees

1 to 8 Power Clean (95/65)

Rx+

(135/95)

Cool Down

3min row

Mobility

overhead mobility: slow lat stretch (band)

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