11/04/2016 – CrossFit Fixx
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11/04/2016

4
Nov

11/04/2016

CrossFit Fixx – CrossFit

Warm-up

3min row

3×10 Barbell Strict Press

3×10 Barbell GM

20/side jerk foot work drills

Skill Work

4 min DU skill work

Strength

12min Ping Pong w/ Static Hold (perform as A,B,C, 1min rest, A, B, C, 1min rest, etc.)

A: 5 Strict Press @ 75-85%

B: 5 GM @ 75-85%

C: Strict Press Barbell Hold w/ Bar @ 1″” below full extenstion for max time in minute (75/55)(45/35)

*remember each movement starts on the next minute and there is 1min of rest after ABC… thus you will perform each element 3x

Shoulder Press (3 x 5 (75-85%))

Good Mornings (3 x 5 (75-85%))

WOD

Metcon (Time)

21-15-9:

Alt Split Jerk (115/75)

Row Calories

Rx+

(165/115)

Cool Down

3min row (strapless)

30-50 GHD GHR (scale w/band or Partner)

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