12/22/15 – CrossFit Fixx
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12/22/15

22
Dec

12/22/15

CrossFit Fixx – CrossFit

Warm-up

3min cont Jumping AS

2RFQ:

10 Barbell Box FS

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

10 Barbell Press

:45 HS Hold

Strength

4×2 Jerk off racks @ 85%

5×3 Jerk Drives @ 90%

3×2+1 PC + Power Jerk @ 80%

Push Jerk (4 x 2 @ 85%)

Clean and Jerk (3 x 2 +1 @ 80%)

WOD

Metcon (Time)

Death by Dumbell Push-ups

(each minute add a rep: 2, 4, 6, etc, until failure to complete reps in minute)

Rest 5min

Death by .5-.75*BW FS

(each minute add a rep: 1, 2, 3, etc, until failure to complete reps in minute)

Rx+

Ring Push Up

Front Squat BW

Cool Down

3min (strapless) row

2RNFT: 10 GHD HE

6/side floor rotational BE (hands laced behind head, raise elbow to sky)

8 Unweighted reverse hypers

Mobility

3 min forearm mash and stretch

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