03/07/2017 – CrossFit Fixx
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03/07/2017

7
Mar

03/07/2017

CrossFit Fixx – CrossFit

Warm-up

2min run + 1min alt KB snatch (35/25) (KB should not touch ground)

2RFQ:

10 Barbell Thruster

:30 Squat Hold at bottom

10 Barbell Press

:30 Pushup Hold 1″” off ground”

Strength

1 mile test (Write previous time on board for each second off you will do 1 Burpee

10 seconds=10 Burpees…

1-Mile Run (Time)

Max Effort 1-Mile Run

WOD

Metcon (AMRAP – Rounds)

In 12 mins:

Establish max thruster

Then in remaining time, max reps of

100m run

1 thruster @95% determined max

*two scores

1) Weight of thruster (input 95% in comments)

2) number of 100m cycles completed

**Input max thruster to “weightlifting”

Thruster (1RM)

Cool Down

Accumulate 2min hollow rock bar hang (full body tension – lats, core, glutes, etc. – should be shaking)

Mobility

Front rack mob w/ Band distraction

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