7/29/15 – CrossFit Fixx
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7/29/15

29
Jul

7/29/15

CrossFit Fixx – CrossFit

***Athletes who train 5 days per week pick 3 WODs this week to perform at 90%. The other 2 WODS perform at 70%

Warm-up

3min cont (barefoot) plate floor push (45/25)

5min AMRAP (Paced, warmup style):

10 Barbell OHS + Sotts Press @ bottom

:30 Barbell Clean grip OHS hold at bottom of squat (let bar fall back behind head to open shoulders – hold ext rotation)

10 Alt. KB/DB Snatch (light)

:30 Pullup hold w/ chin over hands on rings”

Skill Work

40 deep breath elbow Plank Hold

3min working on shoulder girdle ROM/mobility

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 11min

6 Front Rack Forward Lunges (stationary) (95/65)

6 Alternating KB Single-Arm Snatch (35/18) (sub Kb w/db as needed)

6 C2B Pull Ups (band as needed)

200m Run

Rx+

(165/115)

(70/53)

Cool Down

2RDS:

10m inchworm

10m spidermans

10m bear crawl

10m crab walk (head forward)

Mobility

Lat Foam Roll

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