04/13/2017 – CrossFit Fixx
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04/13/2017

13
Apr

04/13/2017

CrossFit Fixx – CrossFit

Warm-up

Samson Stretch 20 meters

Cherry pickers 10

Around the world 10

Russian Baby makers 10

Strength

Strength rotate between movements

5×5 Back Squats 40-50-60-70-80%

5×5 Weighted PU

5×5 Good Morning 75/55

Back Squat (5×5 at 40-50-60-70-80%)

Start at 40% of 5 rep max working up to 80% Record 80%

Weighted Pull-ups (5×5)

Start with BW or band if needed add weight each rep NOTE: If banded try each set with smaller band at least 1 rep

Record heaviest set

Good Mornings (5×5 75/55)

Metcon (AMRAP – Reps)

9 minute AMRAP

KB 3-6-9
3-6-9 KB Couplet 35/53

3 SDHP

6 Russian Swings 9 KB Squats

RX+ 53/70

Cool Down

200 meters light jog, Hip mobility work

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