05/23/2016 – CrossFit Fixx
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05/23/2016

23
May

05/23/2016

CrossFit Fixx – CrossFit

Warm-up

3min strapless row warmer

2RFQ:

7 Barbell squat Cleans

:30/side dynamic leg swings

7 Strict Chinups

:45 squat test

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 Clean High Pull @ 75-85% (must be able to move load quickly)

11x BS @ 115/75

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

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

WOD

Metcon (Time)

10 rounds

15 jumping goblet squats (26/18)

2 TGU (1per Arm)

Rx+

15 jumping goblet squats (53/35)

2 TGU (1 Per Arm)

Cool Down

3min barefoot row

Mobility

8min gravity drop (toes on box like calf stretch)

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