10/05/2016 – CrossFit Fixx
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10/05/2016

5
Oct

10/05/2016

CrossFit Fixx – CrossFit

Warm-up

3min banded partner run (alternate every 30′)

5MIN AMRAP FOR QUALITY:

10 Barbell Clean Grip DL

:30/direction controlled standing knee circles

10 Supine Ring Rows

:60 sumo squat dynamic stretch side steps (2L, 2R, 2L, etc.)

Strength

Work up to a heavy 8 rep Clean position DL:

Perform a drop set starting with your heavy 8 as 7-6-5, dropping just enough to complete the next rep limit (consider 10-20# drops)

Superset with 3/side single arm ring rows (heavy but with perfect form)

WOD

Metcon (AMRAP – Reps)

4×3 AMREP:

1min Snatches (75/55)

1min Box jumps

1min TTB

Perform the rounds as:

RD1 as :45 on, :15 off of each movement

r2 – 40s on 20 sec off

r3 – 35s on 35 sec off

r4 – 30s on 30 sec off

Rx+

(115/75)

Cool Down

3 min row or run

Mobility

8min gravity drop

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