09/14/2016 – CrossFit Fixx
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09/14/2016

14
Sep

09/14/2016

CrossFit Fixx – CrossFit

Warm-up

3min MB bear hug run

2RFQ:

7 Barbell Floor Press

10 H/L pass throughs

7 Pullups

:30 HS Hold

Strength

Work up to a heavy 5 rep Bench

Press in 10min

Perform 4×5 Bench (novice can perform Floor Press)

Superset w/ 10 Chin-ups (partner if needed)

Bench Press (4 x 5 )

WOD

Metcon (AMRAP – Reps)

10min AMREP:

*each exercise is a 2min max effort

1. Max cal row @ 10 damper

2. Max HPC @ 65% 1RM

3. Max Goblet Squat

(53/35)

4. Max HSPU (mod as needed)

5. Max Hand Release Burpee

Cool Down

3min MB bear hug run

Mobility

Snatch ROM with PVC and Lax ball between scaps

Hang Power Clean

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