03/19/2018 – CrossFit Fixx
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03/19/2018

19
Mar

03/19/2018

CrossFit Fixx – CrossFit

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Warm-up

3 minute Run, Row, Bike or Ski

2RFQ

5 BB Floor press

5 Burpees

5 BB HPC

5 HRPU

5 Air squats

Skill Review

Proper setup for Bench Press

Strength

Bench Press (5×3)

3-3-3-3-3

50-60-70-80-90% of 1 rep max

Hang Power Clean (5×3)

3-3-3-3-3

50-60-0-80-90%

Work up to 90% of 3 rep max

Metcon

Metcon (AMRAP – Reps)

3 RFT Unbroken

1:00 minute HPC 45/35

1:00 minute Front Squats 45/35

1:00 minute HRPU

1:00 Rest

Rx+ 95/65
Unbroken -You may NOT set the bar down durning the minute of work. If you do the weight will be stripped.

Cool Down

200m light jog

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