11/09/2016 – CrossFit Fixx
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11/09/2016

9
Nov

11/09/2016

CrossFit Fixx – CrossFit

Warm-up

2min run + 1min alt KB snatch (35/26) (KB should not touch ground)

5MIN AMRAP FOR QUALITY:

10 Barbell OHS

:30 Barbell OHS hold at bottom of squat

10 Barbell Sotts press

:30 Pullup hold w/ chin over bar

Skill Work

5 minutes – Beat swings (focus on kip fluidity, can incorporate pull for pull up)

Strength

3×2+3 Power Snatch + OHS @ 72%

3×4 Clean Pulls w/ 3″ pause below knee @ 85%

Power Snatch (3 x 2 (72%))

**On the second rep start into 3 OHS

Clean Pull (3 x 4 (85%))

WOD

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

4 C2B (band as needed)

4 OHS (95/65)

6 T2B

Rx+

(135/95)

Cool Down

2RDS:

10m inchworm

10m spidermans

10m bear crawl

10m frog jumps

Mobility

Upper trap and mid trap lax ball snow angels

(lay on lax ball pressing into upper/mid trap. swing arms as if doing a snow angel)

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