09/21/2016 – CrossFit Fixx
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09/21/2016

21
Sep

09/21/2016

CrossFit Fixx – CrossFit

Warm-up

3min bwd run

5min AMRAP FQ:

10 Barbell PJ

10 H/L wrap arounds

10 Straight Leg Burpees

:60 hip + legs only rowing

Strength

Work up to a heavy 10 rep PJ:

*consider alternating feet for practice

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 drop snatch (heavy but with perfect form – no heaving snatch balance allowed)

Push Jerk (10-9-8-7-6)

Drop Snatch (5 x 10)

WOD

Metcon (Time)

15-12-9

PP (85/55)

Burpees over bar

K2E

**250m Row after every round

Rx+

(145/95)

Cool Down

3min HSW/wall walk, rest with run

Mobility

Banded OH distraction (full arm extension)

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