01/11/2018 – CrossFit Fixx
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01/11/2018

11
Jan

01/11/2018

CrossFit Fixx – CrossFit

Warm-up

Shoulder mobility work

15 PVC Pass throughs

15 PVC Wrap arounds

15 PVC Shoulder shrugs

With a partner set a BB on the rack and have them help drive the elbows up :30 seconds per side.

Strength

Athletes will rotate between movements performing 2 clean pulls then 1 clean.

Basic Skill Work Review

Clean

-Hook grip

-Jump and catch

-aggressive Pull

-drive under the bar

Clean Pull (5X2)

Clean pull at 90-110% of clean

Clean (5×1)

70% of 1 rep max

Strength and Conditioning

7 minute EMOM (Weight)

EMOM for 7:00

3 UB (TnG) Power Cleans and Push Jerk

Rx all reps at 50% of 1 rep max

Rx+ all reps at 75% of 1 rep max

Mobility

Hamstring stretch

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