7/15/15 – CrossFit Fixx
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7/15/15

15
Jul

7/15/15

CrossFit Fixx – CrossFit

Warm-up

3min cont. TGU (35/26)

10 H/L PVC Wrap arounds

10 H/L PVC Passthroughs

1x mod burgener warm up (snatch focus) (45/35)

Skill Work

40 deep breath (in through nose, out through mouth – shallow breaths do not count) Elbow Plank Hold

Strength

3×2 + 2 PSnatch off blocks + heaving snatch balance @ 75%

Power Snatch (3 x 2 (75%))

Heaving Snatch Balance (3 x 2 (75%))

WOD

Metcon (Time)

30 Alt pistols (mod as needed)

3 Rope Climbs

20 Alt pistols (mod as needed)

2 Rope Climbs

10 Alt pistols (mod as needed)

1 Rope Climbs

*MOD rope climb as 3:1 climb to standing climbs

Cool Down

2RDS:

10m inchworm

10m spidermans

10m bear crawl

10m frog jumps

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