7/17/15 – CrossFit Fixx
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7/17/15

17
Jul

7/17/15

CrossFit Fixx – CrossFit

Warm-up

2min row + 1min cont. wall therapy squats (facing wall, hands on wall, feet as close to wall as form allows)

10 H/L PVC Wrap arounds

10 H/L PVC Passthroughs

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

Skill Work

20/side deep breath Oblique side plank

Strength

3×1 Snatch @ 85%

Snatch (3 x 1 (85%))

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 9min

8 ring rows

8 ring dips

4 Squat Clean (95/65)

40 Single Unders or 15 DU

Rx+

AMRAP 9min

4 Bar MU

4 Squat Clean (135/95)

40 DU

Cool Down

3min row (strapless)

Mobility

Lat foam roll + 2 min accum bar hang to lengthen lats (inactive shoulders)

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