11/18/15 – CrossFit Fixx
Call Us: (520) 300-4109

11/18/15

17
Nov

11/18/15

CrossFit Fixx – CrossFit

Warm-up

3min continuous [LIGHT] KBS

3×10 DL

3×10 Pendlay Rows

1x Mod. Burgener Warm up (snatch focus)

Advanced Skill Work

2 min Hollow Rock, rest in superman

2 min working alt split jerk footwork

2 min split snatch skill

Strength

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

A: 5 DL @ 75-85%

B: 5 Pendlay Rows @ 75-85%

C: DL Barbell Hold w/ Bar @ 1″” below knee for max time in minute (115/75)

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

Deadlift (3 x 5 (75-85%))

Pendlay Row (3 x 5 (75-85%))

WOD

Metcon (No Measure)

14min EMOM:

Work in as many reps as possible in 30s. Working perfect form. If form breaks, rest longer. Do not count reps..

Even: Alt. Split Snatch @ 65%

Odd: C&J (Alt. Feet on Jerk) @ 65%

Cool Down

2RDS:

10m inchworm

10m spidermans

10m bear crawl

10m frog jumps

Mobility

Barbell hamstring floss

Leave a Reply