05/06/2016 – CrossFit Fixx
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05/06/2016

6
May

05/06/2016

CrossFit Fixx – CrossFit

Warm-up

3min row warmer

2RFQ:

10 Barbell Squat Clean

:30/side dynamic leg swings side to side (groin/glute stabilizers focus)

10 Alt. Pistols

:45 hollow rock ring 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.

6RDS:

2x Squat Clean @ 75-85%

11x Alt Lunges w/ Bar in FR (135/95)

*drop 11x weight as needed as rounds progress to keep timing

Squat Clean (6 x 2 (75-85%))

WOD

Metcon (Time)

30 Pullups (band as needed or replace with ring rows

30 Alt Pistols (band or box mod as needed)

30 Alt Single Arm KB Snatches (35/26)

30 cal row

Rx+

50 Pullups

50 Alt Pistols (35/26)

50 Alt Single Arm KB Snatches (70/44)

50 cal row

Cool Down

3min (strapless, barefoot) row

Mobility

2 min squat test

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