05/18/2016 – CrossFit Fixx
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05/18/2016

18
May

05/18/2016

CrossFit Fixx – CrossFit

Warm-up

3min mixed bag warmer

2RFQ:

10 Barbell Snatch + OHS

1min squat test

10 Barbell FR Walking Lunges

:45 banded OH Stretch

Strength

Each new set begins every 3:00, you have 2:00 to complete the work and a bonus 1:00 of rest for each couplet.

5RDS:

3x OHS @ 75-85%

10x Alt. FR Lunges (Heavy as possible)

**Remember you only have 2 min to finish the work… as such pick your weight carefully

Overhead Squat (5 x 3 (75-85%))

WOD

Metcon (AMRAP – Rounds)

3x4min AMRAP

*rest 1min btwn amraps

**start each round at beginning

10 Alt SIngle Arm KBS (26/18)

30 SIngles or 10 DU

4 Hang P. Snatch (75/55)

Rx+

10 Alt SIngle Arm KBS (53/35)

20 DU

4 Hang P. Snatch (115/75)

Cool Down

3min strapless barefoot row

1x gluten free

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