10/26/2016

CrossFit Fixx – CrossFit

Warm-up

3min sled push warmer (moderate weight, general warmer)

5MIN AMRAP FOR QUALITY:

10 Barbell Clean (squat)

:30/side dynamic leg swings side to side

10 Barbell Bench

:45 Jerk Footwork drills w/ PVC or Barbell

Strength

High Chain Total (Total Weight)

High Chain Total: 3×1 Bench Press, 3×1 Clean, 3×1 Jerk

*REC. PERFORMING EACH LIFT AS 5-5-3-3-1-1-1

Bench Press (5-5-3-3-1-1-1)

Clean (5-5-3-3-1-1-1)

Push Jerk (5-5-3-3-1-1-1)

Cool Down

3min HS walk/ Partner w/PVC to scale

35 Partner GHR

Mobility

Pec release w/ lax ball against wall