11/16/15 – CrossFit Fixx
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11/16/15

15
Nov

11/16/15

CrossFit Fixx – CrossFit

Warm-up

3min continuous AS (pick a pace and keep moving)

3×10 PVC Box BS

3 SAP Pullups

3×10 PVC Hang Snatch

Conditioning

10 reps each moveement/side of Gluten Free 3.0

1 minute superman

1 minute Hollow Rock

Skills

BOX BS Skill, focus on form and positioning as you warm up to weight for ping pong.

Strength

12min Ping Pong w/ Static Hold (perform as A,B,C, 1min rest, A, B, C, 1min rest, etc.)

A: 5 Box BS @ 75-85%

B: 5 Weighted Pullups @ 75-85%

C: BS Barbell Hold @ 1″” above bottom of squat for max time in minute (115/75)(75-55)

*remember each movement starts on the next minute and there is 1min of rest after ABC… thus you will perform each element 3x

Back Squat (3 x 5 (75-85%))

Box Squat

Weighted Pull-ups (3 x 5 (75-85%))

WOD

Metcon (Time)

5RDS:

9 DL (75/55)

6 Hang P. Snatch (75/55)

3 OHS (75/55)

Rx+

9 DL (115/75)

6 Hang P. Snatch (115/75)

3 OHS (115/75)

Cool Down

3min run

50 GHD SU

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