09/25/2017 – CrossFit Fixx
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09/25/2017

25
Sep

09/25/2017

CrossFit Fixx – CrossFit

Warm-up

400 m light jog

With a 5 minutes running clock AMRAP

10 Barbell Box squats with the barbell in Front Rack position. (Focus on keeping the elbows up and the bar resting on on the shoulders).

:30 seconds squat hold active

10 Lunges

:30 Pullup hold chin over the bar

Strength

Front Squat (5×3 at 85% of 3 rep max)

All 5 sets will be performed at the same weight 85% of 3 rep max. Athlete will warm up to the working set the perform all sets at the same weight.

Max Height Box Jump (Distance)

Max Height Box Jump

Bent Over Row (5×3 95/65)

If athlete can not complete reps with perfect form decrease weight by 10 lbs.

WOD

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP
12min AMRAP

5 Pullups

10 Power Cleans 95/75

15 Front Squats 95/75

20 Rope slams

Rx+

5 Chest to bar Pullups

PC/FS 135/95

30 Rope slams

Mobility

Foot Roll out PVC

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