12/16/2016 – CrossFit Fixx
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12/16/2016

16
Dec

12/16/2016

CrossFit Fixx – CrossFit

Warm-up

3min row @ 80%

5x 10s down, 10s up PVC OHS

5x 5s up, 5s down barbell Muscle Snatch (PVC allowed if you cannot perform this with barbell)

Strength

3×5 Weighted Push-ups

* follow each set with 20s superman or GHD hold

5 Min AMRAP

Strict Pu – self assisted if needed

Pull-ups (5 Min AMRAP (no Bands))

WOD

Metcon (Time)

21-15-9

Snatches (65/45)

BJ (20/12)

*Set of 21 rebounds, sets of 15 & 9 step downs

Rx+

Snatches (95/65)

BJ (24/20) All rebound

**power Snatch ok

Cool Down

3 Min Cool Down

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