05/09/2016 – CrossFit Fixx
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05/09/2016

9
May

05/09/2016

CrossFit Fixx – CrossFit

Warm-up

3min jump rope warmer

2RFQ:

10 Barbell Low Bar Box BS

:45 glute bridge hold

10 Barbell PJ

:45 gymnastics bridge

Strength

BS as: 1×5 @ 40%, 1×5 @ 50%, 1×5 @ 60%

Follow by 3×10 Goblet Squat (70/53) @ 2020 tempo

Back Squat (3 x 5 (40-50-60%))

WOD

Metcon (AMRAP – Rounds and Reps)

8min amrap

20 KBS – Russian (53/35)

8 jerk @ 60-70%

Rx+

(70,53)

Cool Down

3min bwd run

2RDS: 15 GHD BE + 10 Slow as possible hip ext

Mobility

athlete choice

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