02/12/2018 – CrossFit Fixx
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02/12/2018

12
Feb

02/12/2018

CrossFit Fixx – CrossFit

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Warm-up

20 Neck rolls (10 each direction)

20 Around the world (10 each direction

20 Samson stretch

2 RFQ

5 BB OHS

5 BB FS

5 BB BS

5 Burpees

5 20″ Box step-ups

Strength

Athletes will have 25 minutes for strength and will rotate between movements

Squat Combo (4×6)

2 OHS

2 Front Squats

2 Back Squats
6 reps

2 OHS+2FS+2BS= 6 reps

all 6 reps done at the same weight. Athlete may increase weight at the beginning of each set. Athletes will do a total of 4 sets.

KB Bent Over Row (4×10 5R/5L)

IWES

Metcon

5 Rounds OHS/BOB (Time)

5 Rounds

7 OHS 95/65

11 Burpees Over Bar

Rx+ 115/85

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