10/12/2016 – CrossFit Fixx
Call Us: (520) 300-4109

10/12/2016

12
Oct

10/12/2016

CrossFit Fixx – CrossFit

Warm-up

3min sled push warmer (light weight, focus on speed and using glutes to extend hips)

5MIN AMRAP FOR QUALITY:

7 Barbell FS

:30/side dynamic leg swings front to back (ham and quad focus)

7 Barbell Squat Snatches

:30 HS Hold

Strength

Work up to a heavy 2 rep FS in 10min:

Perform 4×2 FS

Superset w/ 10 alt reverse lunges (Back Rack) (heavy but perfect form)

Front Squat (4 x 2 )

WOD

Metcon (Time)

4 rounds for time of:

10 DL (135/95)

10 Power Snatches (45/35)

10 HSPU

10 Power Snatches (45/35)

Rx+

5 rounds for time of:

10 DL (225/165)

10 Power Snatches (75/55)

10 HSPU

10 Power Snatches (75/55)

Cool Down

3min (barefoot) bwd run

2RNFT: 20 lateral flutter kicks + 15 GHDSU

Mobility

3 min/side Lax ball in QL

Leave a Reply