11/14/2016 – CrossFit Fixx
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11/14/2016

14
Nov

11/14/2016

CrossFit Fixx – CrossFit

Warm-up

3min cont. TGU (35/26)

20m spidermans

20m bear crawls

2RFQ:

10 Barbell FS

:30 HAP Pull on Rows @10

10 KBS (35/26)

:30 Pullup hang

Strength

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

A: 3 FS @ 80-90%

B: 3 Pendlay Rows @ 75-85%

C: FS Barbell Hold @ 1″” above bottom of squat for max time in minute (125/80)

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

Front Squat (3 x 3 (80-90%))

Pendlay Row (3 x 3 (75-85%))

WOD

Metcon (Time)

7 rds

5 OHS (75/55)

8 Cals Row

Rx+

(135/95)

Cool Down

3min run

2RNFT:

25 GHDSU

10/side KB Russian Twist (53/35)

5 Dragon Levers

Mobility

3 min/side couch stretch followed by lax ball mash into Vastus Medialis (medial quad just above knee)

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