05/27/2016 – CrossFit Fixx
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05/27/2016

27
May

05/27/2016

CrossFit Fixx – CrossFit

Warm-up

1:30/side single leg row (strapless)

2RFQ:

10 Barbell Thruster

1min moon landings (single leg)

10 Alt. KB Snatch

1min pull up hold, chin over bar

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 Thruster @ 70-80%

11x Snatch Grip DL (115/75)

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

Thruster (6 x 2 (70-80%))

WOD

Metcon (Time)

30 Cal Row

30 Alt KB Snatch (35/26)(scale w/DB)

30 Box Jump overs (24/20)

30 Chest to Bar Pull ups (band as needed)

30 Box Jump overs (24/20)

30 Alt KB Snatch (35/26)

30 cal Row

Rx+

40 Cal Row

40 Alt DB/KB Snatch (70/53)

40 Box Jump overs (24/20)

40 Chest to Bar Pull ups

40 Box Jump overs (24/20)

40 Alt DB/KB Snatch (70/53)

40 cal Row

Cool Down

3min bwd run

Mobility

OH banded distraction + slow psoas release + gravity drop

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