08/10/2017 – CrossFit Fixx
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08/10/2017

10
Aug

08/10/2017

CrossFit Fixx – CrossFit

Warm-up

2 rounds for quality

10 BB Back Box squats

5 Box Jumps

5 Bent over Row w/BB

20 Seconds hold BB in OH position with arms locked OUT

Strength

Rotate between movements

Back Squat (7×2 at 70%)

70% of 1 rep max

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon

2 mini EMOM’s each mini WOD is 6 minutes with a two minute rest between WODS. Change weight fast to maximize rest.

Metcon (No Measure)

6 minute EMOM
6 TTB

6 Cleans 135/95

Metcon (No Measure)

6 minute EMOM
6 Thrusters 95/65

6 Burpees over bar

Cool Down

3 minute strapless row

3-5 minutes foam roll

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