04/21/2017 – CrossFit Fixx
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04/21/2017

21
Apr

04/21/2017

CrossFit Fixx – CrossFit

Warm-up

Side shuffle right 10m side shuffle left 10m

Bear crawls 20 m

Frog jumps( soft landing) 20m

Strength

BTN Lunges 3×10 95/65

Weighted CU 1 rep max 3,3,2,2,1,1,

Push Jerk 3×3 working up to 90% 1st set 70%, 2nd set 80%, last set 90%

BTN Lunges (3×10)

With the bar in the back rack position alternating legs

Weighted Chin-ups (1 Rep Max)

Start 3,3,2,2,1,1

Push Jerk (3×3)

Start at 70% last set at 90%

WOD

Metcon (Time)

KB Chipper
Chipper As Fast as possible with Good form 35/26

40 Single Arm Russian swings 20R/20L

40 Single arm HighPull 20R/20L

20 single arm clean 10R/10L

20 single arm Thrusters 10R/10L

RX+ 53/35

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