08/23/2017 – CrossFit Fixx
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08/23/2017

23
Aug

08/23/2017

CrossFit Fixx – CrossFit

Warm-up

200m jog

10 Light DB 5R/5L snatches

:30 seconds chin over bar hang

10 Small Box rebound box jumps

:30 seconds wall sit

Strength and Conditioning

Rotate between movements

Single Arm Dumb Bell Snatch (5×10 5R/5L )

Alternating R/L Single Arm Dumb Bell Snatch
IWES Start light.

Ring Rows (5×5)

DLB DB Strict Press (5×5)

Double Dumb Bell Strict Press
IWES

Metcon

3 RFT

6 Man makers 35/26

9 Pullups

12 Box Jumps 24/20

200m run

Rx+

6 man makers 53/35

9 strict pull ups

12 Box Jumps 30/24

200m run

Mobility

3-5 minutes foam roll

Metcon (Time)

3 RFT
6 man makers 35/26

9 pull ups

12 box jumps 24/20

200m run

Rx+ 53/35

strict pullups

30/24

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