12/18/2017 – CrossFit Fixx
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12/18/2017

18
Dec

12/18/2017

CrossFit Fixx – CrossFit

Warm-up

200m light jog

3 minute PVS Shoulder warmup

2 Rounds

10 Barbell RDL

10 Barbell OHS

10 Ring rows

10 SDLHP

Strength

Overhead Squat (3×3 )

Establishing a new 3 rep max

3-3-3-3-3

60-70-80-90-100+

Sumo Deadlift High Pull (3×1)

Working to find a one rep max

5-5-3-3-1-1-1

Metcon

2 Mini WODS

5 minutes each

2 minutes rest between WODS

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP

4 SDLHP 95/65

4 Burpees over Bar
RX+ 135/95

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP

4 OHS 95/65

10 DU
RX+ 135/95

DU Unbroken

Mobility

foam roll

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