01/22/2018 – CrossFit Fixx
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01/22/2018

22
Jan

01/22/2018

CrossFit Fixx – CrossFit

Warm-up

Athletes choice run, row, bike or ski for 3 minutes

2 RFQ (7 minutes)

10 Squats to med ball

10 BB Dead lifts

10 BB floor press

10 BB HPC

10 BB Push Jerks

Strength and Conditioning

Athletes will have 20 minutes for strength

Deadlift (5×2)

85% of 1 rep max

45-55-65-75-85%

Bench Press (5×3)

All 5 sets at 75% of 3 rep max

Metcon

Scale options (60% of Push jerk or a weight that will keep you under time cap). There is a 20 minute time cap

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

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