8/20/15 – CrossFit Fixx
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8/20/15

20
Aug

8/20/15

CrossFit Fixx – CrossFit

Warm-up

3min barefoot jump rope

5min AMRAP (Paced, warmup style):

10 Barbell OHS

:30 Pullup hold w/ chin over bar

25m Alternating Foot Pull drills(5/5, 4/4, 3/3/, 2/2, 1/1 run it out)

:45 Headstand Hold

Conditioning

10min steady state row or run

Perform @ 70-80% – this is pushing past conversational pace.

WOD

Amandita (Time)

9-7-5

C2B (bands if needed)

Squat Snatch (95/65)
If bands are used or the chest does not touch bar…not a full squat snatch… it is scaled not RX!

Cool Down

3min run

Mobility

IT Band Barbell Mash

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