1/6/16 – CrossFit Fixx
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1/6/16

6
Jan

1/6/16

CrossFit Fixx – CrossFit

Warm-up

3min sled push warmer (moderate weight, general warmer)

5MIN AMRAP FOR QUALITY:

10 Barbell Clean (squat)

:30/side dynamic leg swings side to side

10 Barbell Bench

:45 Jerk Footwork drills w/ PVC or Barbell

WOD

High Chain Total (Total Weight)

High Chain Total: 3×1 Bench Press, 3×1 Clean, 3×1 Jerk

*REC. PERFORMING EACH LIFT AS 5-5-3-3-1-1-1
5s,3s and beginning ones are warm up to 1 Rm.

***Important Record scores in HCT and individual lifts below too!

Bench Press (3 x 1 working to 1RM)

Clean (3 x 1 working to 1RM)

Push Jerk (3 x 1 working to 1RM)

Cool Down

3min HS walk (wall Walk)

Mobility

Wrist work

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