1/27/15 – CrossFit Fixx
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1/27/15

27
Jan

1/27/15

CrossFit Fixx – CrossFit

Warm-up

3min alt KB snatch (35/25) (KB should not touch ground)

10 H/L PVC Wrap arounds

10 H/L PVC Passthroughs

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

Strength

4×3+3 Snatch Push Press + OHS @ 60%

4×2+1+1 PC + PJ + Jerk @ 70%

Snatch (4 x 3 )

**Do not score Reference only***

Overhead Squat (4 x 3 @ 60% of Snatch)

Power Clean (4 x 2 @70%)

WOD

Metcon (Time)

21-15-9

Alt front rack lunges (95/65)

S2O

*3 burpee penalty for each time you put the bar down

Rx+

(135/95)

Cool Down

2RDS:

10m crab left

10m bear crawl

10m crab right

10m inchworm

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