05/16/2018 – CrossFit Fixx
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05/16/2018

16
May

05/16/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Pull and grip overload in the skill session. Quality over everything in the skill work.

WOD will move fast from the start with 1:1 work to rest, but don’t redline in the first round and save some for later rounds. Slam balls should go unbroken for all rounds. Have fun and burn it up!!

Warm-up

Warm-up (No Measure)

Teams of 2 (3 sets)

:45 on/:15 off

Station 1: Row

Station 2: BO KB Row (5/5)-Upright Row x5-Russian KBS x5

2 rounds for quality

10 scapular push-ups

10 single arm ring rows (5/5)

10 Dbl KB deadlifts

Skill Work

3 SETS (For Quality)

3 Weighted Pull-ups

50m Farmer Walk (150ft)

Max Ring Rows (fast)

-rest 3 minutes between sets-

Weighted Pull-ups (3×3)

Farmer’s Carry (50m Farmer Walk (150ft))

Ring Rows (3xMAX)

WOD

Metcon (AMRAP – Reps)

6 ROUNDS FOR REPS

1:30 Clock, :45 Bike / :45 Rest

1:30 Clock, :45 Slam Ball (20/15) / :45 Rest

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