04/23/2018 – CrossFit Fixx
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04/23/2018

16
Apr

04/23/2018

CrossFit Fixx – CrossFit

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Warm-up

3 minute strapless row

15 PVC Pass throughs

15 PVC wrap arounds

15 PVC shoulder shrugs

15 PVC snatch progressions bar in the hang position, shoulder shrugs, elbows high and outside (keeping the bar close) Muscle snatch

Skill Work

30 Handstand shoulder taps against the wall

4:00 minutes work on banded BMU progressions

– 9 strict pull-ups (band if necessary)

-9 strict CTB pull-ups (band if necessary)

-9 sternum to bar (band if necessary)

– 1 banded BMU

If athletes have BMU they can use the 4:00 to practice.

Strength

500m Row (Time)

Max Effort 500m Row

Metcon

Athletes only need to score under scaled or Rx (ONLY ONE) not both

Karabel Scaled (Time)

10 Rounds

3 Snatches 95/65

10 Wall Balls 20/14

Athletes will have a 20 minute time cap

Karabel (Time)

10 Rounds

3 Snatches 135/95

15 Wall balls 20/14 (10″/9″)

20 minute time cap

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