01/10/2017 – CrossFit Fixx
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01/10/2017

10
Jan

01/10/2017

CrossFit Fixx – CrossFit

Warm-up

3min cont AS

2RFQ:

10 Barbell BS

:30 wall sit w MB squeezed between legs (20/14)

10 Barbell Press

:30 HS Hold

Strength

Reminder…If you are asked for example to work at % of 3 rep max and do not have one use the sets to find your Max. For the score enter ( 1 X # )

Sumo Deadlift High Pull (5-5-5-5-5)

finding 5 RM not (5 x 5). May be more or less sets

Push Jerk (3 x 3 80% of 3 rep max)

Muscle Clean (5 x 2 80-90%)

WOD

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

7 BS (115/75)

7 Strict Pullups

10 DU or 40 Singles

6 MU Transitions

Rx+

10 BS (185/125)

10 STrict Pullups

40 DU

3 MU

Cool Down

3min row

Mobility

couch stretch

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