10/30/2017 – CrossFit Fixx
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10/30/2017

30
Oct

10/30/2017

CrossFit Fixx – CrossFit

Warm-up

200 m light jog

2 minute PVC Foot roll out

5 minute AMRAP

5 BB Power Cleans

:30 seeconds Glute bridge hold

5 Single arm OHS (No Weight)

5 Light KB Bent over Row

Strength

Athletes will rotate between movements

Power Clean (5×2 )

Work up to 90% of 1 rep max

50-60-70-80-90

KB Bent Over Row (5×5 (5 R/5L alternating))

IWES

DB SAOHS (5×5 (5R/5L))

Dumbbell Single Arm OHS
IWES

WOD

Metcon (Weight)

10 minute EMOM
10 minute EMOM

Even minute

10 DB SAOHS 5R/5L 35/25

Odd Minute

20 Mt. Climbers

Mobility

Foam Roll

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