10/21/2016 – CrossFit Fixx
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10/21/2016

21
Oct

10/21/2016

CrossFit Fixx – CrossFit

Happy Birthday Heiselle Marquez

Warm-up

3min row

5MIN AMRAP FOR QUALITY:

10 Barbell Floor Press

:30/side side to side leg swings

6 DB parallette HSPU

10Barbell Squat cleans

Strength

Work up to a heavy 6 rep Squat Clean in 10min:

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)

Squat Clean (6-5-4-3)

WOD

Metcon (Time)

3rounds for time of:

50 DU (scale 3 x singles)

10 floor press (135/85)

10 horizontal ring rows

Rx+

75 DU

10 reps (185/125)

10 reps strict pull-ups

Cool Down

3 min jump rope

Mobility

Calf barbell mash

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