09/21/2017 – CrossFit Fixx
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09/21/2017

21
Sep

09/21/2017

CrossFit Fixx – CrossFit

Warm-up

2 RFQ

Light Dumbbell

10 single arm snatch

:30 seconds wall sit

10 Banded good mornings

:30 hang pull up bar (lats active)

Strength

Single Arm Dumb Bell Snatch (5×5)

Alternating R/L Single Arm Dumb Bell Snatch
NOTE: all 5 sets at same weight 1 bell below 5 rep max

Dumbbell strick press (5×5)

Double DB strick press
IWES

Dumbbell Thruster (5×5 )

Athlete with squat clean the first rep. Then thrust the dumbbells into the overhead position. Continue the reps until complete.
IWES

Metcon

3 mini WODS (Weight)

EMOM 3 5 minutes mini WODS

5 min EMOM

12 DB Thruster 35/25

Rest 2 minutes

5 min EMOM

12 Dumbbell Single Arm Over Head Lunges (DB SAOH) Lunges 35/25

Rest 2 minutes

5 min EMOM

12 squat jumps

RX+ 50/35

Mobility

Couch stretch

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