08/29/2017 – CrossFit Fixx
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08/29/2017

29
Aug

08/29/2017

CrossFit Fixx – CrossFit

Warm-up

3 minutes strapless row

2 Rounds for quality

10 BB Hang Power Cleans

20 seconds bridge/wheel

10 BB Push Press

20 seconds wall sit

Strength

Rotate between movements

Hang Power Clean (7×2)

30-40-50-60-70-80-90%

Weighted Pull-ups (5×3)

IWES

Weighted Step-ups (5×10 5R/5L)

With KB in farmers carry position 35/26 20 inch box

Metcon

Metcon (Time)

18-15-12-9-6-3
As Fast as possible

18-15-12-9-6-3

Hang Power Cleans 95/65

KB Swings 53/35

NOTE: You may NOT drop the bar or put down KB durning a rep cycle to rest. IF YOU MUST REST it must be done before you pick up equipment.

Rx+ 135/95

70/53

Cool Down

200 meter jog backwards

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