12/8/15 – CrossFit Fixx
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12/8/15

8
Dec

12/8/15

CrossFit Fixx – CrossFit

Warm-up

3min cont Jumping AS

2RFQ:

10 Barbell Box BS

:45 wall sit w MB squeezed between legs (20/14)

10 Barbell Press

:45 HS Hold

Strength

4×2 @ 80% Jerk off Racks

3×3 FS @ 80%

Weightlifting

Push Jerk (4 x 2 (80%))

Front Squat ( 3 x 3 (80%))

WOD

Metcon (Time)

12 minute EMOM

3 Thursters (95/65)

3 Back Squats

3 Front Squats

3 Deadlifts

Rx+

(135/95)

Cool Down

3min (strapless) row

2RNFT:

30 GHD HE + 12/side floor rotational BE (hands laced behind head, raise elbow to sky)

18 Unweighted reverse hypers

Mobility

Rectus Femoris, Tensor Fascia Latae trigger point work with lax ball.

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