05/03/2016 – CrossFit Fixx
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05/03/2016

3
May

05/03/2016

CrossFit Fixx – CrossFit

Warm-up

3min row warmer strapless

2RFQ:

10 Barbell Hang Power Clean

:45 banded lat stretch

10 Supine Ring Rows

:45 hollow rock bar hang

Strength

Each new set begins every 2:30, you have 2:00 to complete the work and a :30 bonus rest for each couplet.

3RDS:

2x Hang Power Clean @ 65-75% (must be able to move load quickly)

11x Supine ring rows

Hang Power Clean (3 x 2 (65-75%))

WOD

Metcon (Time)

2RDS:

7 DL (165/115)

7 MU (modify as 2:1 MU transitions)

then

2RDS:

21 WB (14/10)

21 TTB or K2E”

then

100′ Farmers Carry (2×35/26)

14 Burpee BJ (24/20)

100′ Farmers Carry (2×35/26)

3 MU (modify as 2:1 mu transitions)

Cool Down

3min run w/ MB bear hug (20/14)

Mobility

Banded OH

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