06/06/2016 – CrossFit Fixx
Call Us: (520) 300-4109

06/06/2016

6
Jun

06/06/2016

CrossFit Fixx – CrossFit

Warm-up

3min sled pull warmer

2RFQ:

10 Barbell DL

:30/side dynamic leg swings front to back (ham and quad focus)

10 Barbell Thruster

:45 HS Hold

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

11x OHS @ 95/65

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

Thruster (6 x 2 (75-85%))

WOD

Metcon (AMRAP – Reps)

5 rounds

20 second Max S2O (95/65)

rest 40 seconds

20 second Max Thursters (95/65)

rest 40 seconds

20 seconds Max Deadlifts (95/65)

rest 40 seconds

Rx +

(135/95)

Cool Down

3min crab walk w/ feet bwd, rest in dynamic hollow rock

Mobility

Time permitting

2min @ each: middle splits stretch, left fwd splits stretch, right fwd splits stretch

Leave a Reply