11/16/2016 – CrossFit Fixx
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11/16/2016

16
Nov

11/16/2016

CrossFit Fixx – CrossFit

Warm-up

3min cont [LIGHT] KBS

20m spidermans

20m bear crawls

2RFQ:

10 Barbell DL

:30 Loaded Barbell BS Hold @ bottom

10 Super strict Pullups

:30 Pullup hold w/ chin over bar

Conditioning

2min continuous [LIGHT] kb russian twists

Strength

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

A: 3 DL @ 80-90%

B: 3 Weighted Pullups @ 80-90%

C: DL Barbell Hold w/ Bar @ 1″” below knee for max time in minute (75/55)”

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

Deadlift (3 x 3 (80-90%))

Weighted Pull-ups (3 x 3 (80-90%))

WOD

Metcon (Time)

4 Pullups

10 Barbell Lunges 75/55

8 C2B

20 .5-.75*BW lunges

16 Pullups

40 Suitcase Lunges w/ KB 35/26

*1 KB, alternate sides every 5 reps

Cool Down

2RDS:

10m inchworm

10m spiderman

10m bear crawl

10m frog jumps

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