11/08/2017 – CrossFit Fixx
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11/08/2017

8
Nov

11/08/2017

CrossFit Fixx – CrossFit

Warm-up

200m light jog

5 minute AMRAP

5 Barbell Deadlifts

2 pull ups (scale to jumping pull ups)

5 floor press

5 box step ups

2 Burpees

Strength

Rotate between movements

Deadlift (5×2 at 70%)

5×2 at 70% of 1 Rep Max (You must control the weight at all times) NO Drop from the top!

Weighted Pull-ups (5×2)

IWES

Bench Press (5×5)

30-40-50-60-70%

(percentage of your 5 rep max)

Metcon

Captain Mustache (Time)

Buy In 50 DU

Then 3 RFT

9 Deadlifts 185/125

12 Burpees

15 Box Jumps 24/20

200m Run

Cash Out 1 Rope climb
Captain Mustache

Modified

Buy In 150 Singles

Then 3 RFT

9 Deadlifts 155/95

12 Burpees

15 Box Jumps 20/12

200m Run

10 strict pull-ups (banded if necessary)

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