12/21/15 – CrossFit Fixx
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12/21/15

21
Dec

12/21/15

CrossFit Fixx – CrossFit

All Oly Lifting Today

Warm-up

3min cont. TGU (35/26)

10 H/L PVC Wrap arounds

10 H/L PVC Passthroughs

2x mod burgener warm up (snatch focus) (45/35) (65/45)

Conditioning

med balls throws 20/14 (helps to have partner or use wall)

10/side shot put style (no spinning)

20/side  side twist

10 overhead backwards

10 overhead forwards

Strength

Hang Snatch (5 x 2 @ 70%)

Snatch (5 x 1 @ 85-90%)

Clean and Jerk (4 x 1 @ 85%)

Cool Down

3min bwd run

2RNFT: 30 GHDSU

12/side KB Russian Twist (53/35)

7 Dragon Levers

Mobility

Deltoid roll out with foam roll or rumble roll

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