7/6/15 – CrossFit Fixx
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7/6/15

6
Jul

7/6/15

CrossFit Fixx – CrossFit

Warm-up

3min sled push warmer

2RFQ:

10 Barbell Power Snatch

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

10 Barbell Behind the Neck Presses

:45 HS Hold

Strength

Power Snatch (3 x 1 (80%))

Heaving Snatch Balance (3 x 1 (80%))

Push Press (2 min (95/65))

WOD

Metcon (Time)

3 rounds

250m row

10 Double dead KB Clean + Jerk (Dead = KB must touch ground) 35/26

10 Pull ups (band as needed)

15 TTB ( K2E or Cpt chair )

Rx+

(53/35)

15PU

20TTB

Cool Down

3min run

Mobility

Hamstring Wall Stretch – 5 min

Band if more stretch necessary

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