12/11/15 – CrossFit Fixx
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12/11/15

11
Dec

12/11/15

CrossFit Fixx – CrossFit

Warm-up

2min row + 1min cont. wall therapy squats

(facing wall, hands on wall, feet as close to wall as form allows)

10 H/L PVC Wrap arounds

10 H/L PVC Passthroughs

1x mod burgener warm up (snatch focus) (45/35)

Skill Work

accumulate 3 min hollow rock hold, rest in superman

4 min Strict MU skill

Strength

3×5 Snatch High Pulls @ 80%

4×2+3 PJ + OHS @ 65%

5×3 BS @ 85%

Snatch High Pull (3 x 5 @ 80%)

Push Jerk (4 x 2 @65%)

Overhead Squat (4 x 3 @65%)

Back Squat (5 x 3 @85%)

Cool Down

3min cont. tgu (35/26)

25-45 GHD GHR

Mobility

Lat foam roll + 2 min accum bar hang to lengthen lats (inactive shoulders)

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