10/19/2016 – CrossFit Fixx
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10/19/2016

19
Oct

10/19/2016

CrossFit Fixx – CrossFit

Warm-up

1:30 run w/ MB

1:30 cont SU to WB

5MIN AMRAP FOR QUALITY:

10 Barbell DL

:30/side front to back leg swings

10 Barbell OHS

:45 Banded forearm lat stretch

Strength

Work up to a heavy 6 rep Drop Snatch to OHS:

Perform a drop set starting with your heavy 6 as 5-4-3, dropping just enough to complete the next rep limit (consider 10-20# drops)

Drop Snatch (6-5-4-3)

Overhead Squat (6-5-4-3)

WOD

Metcon (Time)

3 Rnds, drop weights each round

10 Cleans (Squat) -(115/75) (95/65) (75/55)

10 S2O

10 Deadlifts

200m run

Rx+

(165/115) (135/95) (95/65)

Cool Down

3min (barefoot) bwd run

Mobility

OH Banded Distraction

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