06/01/2016 – CrossFit Fixx
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06/01/2016

1
Jun

06/01/2016

CrossFit Fixx – CrossFit

Warm-up

2RFQ:

10 Barbell Squat Snatch

1min squat test

10 Barbell Thruster

:45 hollow rock bar hang

Strength

Each new set begins every 2:00, you have 2:00 to complete the work and a NO bonus rest for each couplet

7RDS:

1x Squat Snatch @ 85%+

12x K2E

*drop 12x weight as needed as rounds progress to keep timing

Squat Snatch (7 x 1 (85%+))

WOD

Metcon (AMRAP – Rounds and Reps)

[15min Running Clock]

AMRAP 5Min

Cindy

At 5:00 perform:

400m run TT

Rest until 10:00

(At 10:00 perform:)

AMRAP 5Min

15-12-9

KB Thrusters (2×26/18)

ring rows (as supine as possible)

400m Run (Time)

Max Effort 400m Run

Cool Down

3min jump rope cool down (working DU the last 2-3min)

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