12/23/15 – CrossFit Fixx
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12/23/15

23
Dec

12/23/15

CrossFit Fixx – CrossFit

Warm-up

2min run + 1min 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

4×4 Clean Pulls w/ 3sec pause below knee @ 90%

4×5 BS @ 85%

Clean Pull (4 x 4 @ 90%)

Back Squat (4 x 5 @ 85%)

WOD

Metcon (Time)

4 Rounds

1 min max thruster 65/45

1 min max Banded chinup or Ring Row

1 min rest

Rx +

95/65

Strict Chinups

Cool Down

2RDS:

10m inchworm

10m spidermans

10m bear crawl

10m frog jumps

Mobility

1:30 min per side front rack mobility

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