7/31/15 – CrossFit Fixx
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7/31/15

31
Jul

7/31/15

CrossFit Fixx – CrossFit

Athletes who train 5 days per week choose 3 WODs to perform @90%. The other 2 perform at 70%.

Warm-up

2min row + 2min 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 (clean focus) (45/35)

Strength

3×1 Clean @ 85-90%

4×3 BS @ 87+%

2min AMREP Clean Grip DL (185/125)

Clean (3 x 1 (85-90%))

Back Squat (4 x 3 (85%))

Deadlift (2 Min Clean Grip (position) (185/125)(135/95))

WOD

Metcon (Time)

3RDS:

10 BS (135/95)

10 DL (135/95)

400m Run

10 GHDSU or 20 MB Abmat SU (14/10)

Rx+

3RDS:

10 BS (225/155)

10 DL (275/185)

400m Run

20 GHDSU

**Rack only as needed**

Cool Down

3 Min Run

Mobility

Glute stretch

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