09/23/2016 – CrossFit Fixx
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09/23/2016

23
Sep

09/23/2016

CrossFit Fixx – CrossFit

Warm-up

3min sled pull warmer (moderate weight, general warmer)

5min AMRAP FQ:

10 Barbell FS

:30/side dynamic leg swings front to back

10 KB Squat Cleans

:30 Chin up hold

Strength

Work up to a heavy 10 rep FS in 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 with 10 alt DB suitcase DL (heavy but with perfect form)

Front Squat (10-9-8-7-6)

WOD

Metcon (Time)

4RDS:

2 Grip Change Over

10 TTB

2 Grip Change Over

10 KB Squat Cleans (2×26/18)

Rx +

10 KB Squat Cleans (2×53/35)

Cool Down

3 Min Run

Mobility

Quad Stretch

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