8/12/15 – CrossFit Fixx
Call Us: (520) 300-4109

8/12/15

12
Aug

8/12/15

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)

Strength

3×2+2 Power Snatch + OHS @ 75%

3×3 Clean Pulls w/ 3″ pause below knee @ 85%

2min AMREP Hang PS (135/95)

Power Snatch (3 x 2 (75%))

Clean Pull (3 x 3 (85%))

Hang Power Snatch (2 Min Max Reps (135/95))

WOD

Metcon (Time)

300m row

20 Burpees

20 Muscle Up Transitions + Jumping Ring Dip

1min hollow rock bar hang with plate pinched between feet (10/5)

15 Floor Press (115/75)

1min HS Hold

20 OHS (115/75)

1min superman hold or GHD BE hold

20 Burpees

300m Row

Rx+

500 Row

10MU

Cool Down

3min cont Burpee box step overs (20/20)

Mobility

Lat Mash

Leave a Reply