12/12/2017 – CrossFit Fixx
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12/12/2017

12
Dec

12/12/2017

CrossFit Fixx – CrossFit

Warm-up

20m Samson Stretch

10 Cherry pickers

10 Around the world

10 Russian Baby makers

3 minute AMRAP

2 BB DL

2 BB PC

2 BB PP

Strength

Athletes will rotate between movements

Bench Press (5×5 at 70% of 5 rep max)

Weighted Bridge (5 x 1 minute hold)

with barbell
if plate is to light, load barbell

Deadlift (10-9-8-7-6-5-4-3-2-1)

Start with 95/55 on the bar for 10 reps. as the reps decrease add 10-20lbs each set.

Metcon

AMRAP (Reps) 7 minutes (AMRAP – Reps)

Burpees

5 Deadlifts at the top of each minute 195/125

RX+ 225/155
Score: Burpees

Cool Down

400m light jog

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