09/19/2016 – CrossFit Fixx
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09/19/2016

19
Sep

09/19/2016

CrossFit Fixx – CrossFit

Warm-up

1:30/side single leg row warmer

5min AMRAP FQ:

7 Barbell Sumo DL

:30/direction standing hip circles

7 Chinups

:45 double KB overhead static hold

Strength

Work up to a heavy 10 rep Sumo DL n 10min:

Perform a drop set starting with your heavy 10 as 9-8-7-6, dropping just enough to complete the next rep limit (consider 10-20# drops)

Superset w/ 10 chin ups – band as needed (heavy but with perfect form)

Sumo Deadlift (10-9-8-7-6)

Drop set from Heavy 10

WOD

Metcon (Time)

FRAN’S BIG SISTER

21-15-9 reps each of:

Strict Pullups

Double KB Thruster (2×35/26)

Rx+(53/35)

Cool Down

3min bwd run

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