10/05/2017 – CrossFit Fixx
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10/05/2017

5
Oct

10/05/2017

CrossFit Fixx – CrossFit

Warm-up

With a 5 minutes Running clock AMRAP

20m Samson Stretch

20m Punters

50m sprint

Skill Review

Bear Complex review

Strength

Bear Complex 20 minutes to work on max weight set. 2-3 sets 45/35 5-20 lbs IWER

1. Clean

2. Front squat

3. Push press

4. Back squat

5. Push press

7 sets equals 1 rep

Bear Complex (2 to 3 reps )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
20 minutes on the clock start with bar. Then increase weight by 10 to 20lbs

Metcon

12 minute EMOM

12 minute EMOM (Weight)

EMOM 12 minutes

3 Deadlifts 95/65

3 Cleans

3 Thursters

3 Back Squats

Rx+ 135/95
EMOM athlete will perform all 12 movements.

Cool Down

200 m light jog

Mobility

Couch stretch

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