O1/02/2018 – CrossFit Fixx
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O1/02/2018

2
Jan

O1/02/2018

CrossFit Fixx – CrossFit

Warm-up

3 minute warm up: Row, Bike, Ski, or Run (400m) (Athletes Choice)

5 minute AMRAP

5 Barbell DL

5 Barbell Power Cleans

5 Barbell Front Squats

5 Barbell Back squats

:15 seconds chin over bar hold

Strength and Conditioning

Front Squat Complex (4 x 3+3)

Front Squats + Back Squats
Athlete will perform 4 sets 3 Front Squats + 3 Back Squats at 60% of 3 rep max of FS. There should be a 2-3 second pause at the bottom of the squat. All sets performed at the same weight.

Weighted Chin-ups (4×2)

85% of 1 rep max

Skill Review

1-2 minutes Pistols (review modifications for Metcon)

Metcon

3 RFT (Time)

3 Rounds for time

10 Alternating pistols

10 Burpees

10 Deadlift 195/125

Mobility

2x :45 seconds per leg couch stretch

2x :30 second hollow hold off bar

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