8/17/15 – CrossFit Fixx
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8/17/15

17
Aug

8/17/15

CrossFit Fixx – CrossFit

Warm-up

2min run + 1min alt KB snatch (35/25) (KB should not touch ground/swing)

5min AMRAP (Paced, warmup style):

10 Barbell PC

:30 Barbell PJ w/ 2″” pause and adjust at recieving position

10 Barbell SDHP

:30 HS Hold

Strength

3×2+1 PC + PJ @ 80%

3×2 @ 85% Jerk off Racks

Hang Power Clean (3 x 2 (80%))

After 2nd PC perform 1 PJ

Push Jerk (3 x 2 (85%))

WOD

Metcon (AMRAP – Reps)

12min running clock:

1min BJ (24/20)

1min SDHP (75/55)

1min BJ

1 min Step ups

2min SDHP

3min Step ups

3min SDHP

Rx+

(115/75)

(30/24)

Cool Down

3min row

Mobility

Glute Mash

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