6/17/15 – CrossFit Fixx
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6/17/15

17
Jun

6/17/15

CrossFit Fixx – CrossFit

Warm-up

3min sled push warmer

2RFQ:

7 Barbell PJ

:45 Split Jerk Footwork

7 KBS (53/35) w/ pause @ top (scale weight if needed)

:45 row half slide hips + legs only drills

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 PJ @ 65-75% (Use rack if needed)

11x Alt. Double DB Split Jerk (heavy as possible)

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

Push Jerk (6 x 2 (75-85%))

WOD

Metcon (Time)

100′ LH farmers carry 1x 53/35

:90 HS Hold

22 KB swing 53/35

:90 HS Hold

100′ RH farmers carry 1x 53/35

Cool Down

3min jump rope cool down (working DU the last 2-3min)

Mobility

2min skin the cat stretch on rings

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