12/9/15 – CrossFit Fixx
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12/9/15

9
Dec

12/9/15

CrossFit Fixx – CrossFit

Warm-up

1:30min run + 1:30min alt KB snatch (35/25) (KB should not touch ground)

2RFQ:

10 Barbell OHS + Sotts Press @ bottom

:45 Barbell OHS hold at bottom of squat

10 Barbell Hang Muscle Snatch

:45 Pullup hold w/ chin over bar

Strength

3×3 Muscle Squat Snatch @ 60%

4×2 PSnatch off blocks @ 77%

Squat Snatch (3 x 3 (60%))

No Dipping under the bar!

Power Snatch (4 x 2 @ 77%)

WOD

Metcon (Time)

400m TT

Rest 1min

6 RDS:

12 PP 75/55

12 MB Abmat SU (14/10)

Rx+

95/65

8 GHDSU

*double score

1) total wod time of 6 rds

2) 400m time
Record 400 time below

400m Run (Time)

Max Effort 400m Run

Cool Down

2RDS:

10m inchworm

10m spiderman

10m bear crawl

10m frog jumps

Mobility

3 min/side pec stretch

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