10/07/2016 – CrossFit Fixx
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10/07/2016

7
Oct

10/07/2016

CrossFit Fixx – CrossFit

Warm-up

3min jump rope footwork

5MIN AMRAP FOR QUALITY:

10 UB WB (11/10 target) (20/14)

10 H/L pass throughs

10 Strict 3″” down/3″” pushups

:60 spiderman crawls (deep dynamic stretch focus)

Strength

Work up to a heavy 8 rep Close Grip Bench(Novice Floor Press)

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 w/ 3/side single arm KB/DB split Jerk

*alt feet with respect to hands to work different stability positions

Bench Press (8-7-6-5)

Floor Press (8-7-6-5)

WOD

Metcon (Time)

30-20-10

Wallball (20/14)

Pull ups

OHS (95/65)

Cool Down

3min MB bear hug run

Mobility

5 Min squat test

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