10/17/2016 – CrossFit Fixx
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10/17/2016

17
Oct

10/17/2016

CrossFit Fixx – CrossFit

Warm-up

3 Min Run/row

10 Power Snatch

10 barbell hang squat cleans

10 barbell split jerks

30 sec superman hold

Strength

Work up to a heavy 5 rep Press in 10min:

Perform 6-5-4-3 Press

Superset w/ 10 alt KB snatch (heavy but perfect form)

Shoulder Press (6-5-4-3)

WOD

Metcon (AMRAP – Reps)

Partner For time: (10 Min timecap)

100 Power Snatch 75/55

75 Front Squat 95/65

50 SHoulder to Overhead 135/95

25 Cleans 185/125

*Break reps up as needed

Scaled

100 Front Squat 75/55

75 Power Snatch 75/55

50 Shoulder to Overhead 95/65

25 Cleans 135/95

Cool Down

2RDS:

10m inchworm

10m spidermans

10m bear crawl

10m crab walk (head forward)

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