10/02/2017 – CrossFit Fixx
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10/02/2017

2
Oct

10/02/2017

CrossFit Fixx – CrossFit

Warm-up

3 Rounds

10 BB Deadlift

:30 second dead hang

50m run

:30 Kipping practice

Strength

Rotate between movements

Deadlift (5×3 at 80% of 1 rep max)

40-50-60-70-80%

Weighted Pull-ups (5×3)

5×3 at 75% of 3 rep max.

NOTE: All 5 reps at same weight

Bench Press (5×5)

40-50-60-70-80%

Metcon

Athletes will perform 3 mini WOD’s with 2 minute rest between WOD’s

Deadlift mini WOD (AMRAP – Reps)

Mini WOD

3 minutes AMRAP

Body Weight Deadlift

Rx+ 125% of BW
Athlete will perform as many reps as possible in three minutes of body weight deadlifts. Rx+ athlete will add 125% of BW

Burped Box Jumps Mini WOD (AMRAP – Rounds and Reps)

WOD 2

5 minute AMRAP

5 Burpee Box Jumps 24/20

5 HR Push ups
Athlete will have 5 minutes to perform as many rounds and reps as possible

Deadlift mini WOD (AMRAP – Reps)

Mini WOD

3 minutes AMRAP

Body Weight Deadlift

Rx+ 125% of BW

Mobility

3-5 minutes foam roll

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