03/17/2017 – CrossFit Fixx
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03/17/2017

17
Mar

03/17/2017

CrossFit Fixx – CrossFit

Warm-up

200 single Arm MB run

(Alt at 100)

50 Step Bear Crawl

200 Overhead MB run

Strength

BS 5×5 working to 5 rep max

Weight PU 3×3 working to 3 rep max

Cleans 5×3 working to 3 rep max

Back Squat (5 – 5 -5- 5-5 to 5RM)

Weighted Pull-ups (3-3-3-3-3)

Clean (3-3-3-3-3 to 3RM)

WOD

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

Cool Down

2 Min Squat Test

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