05/23/2018 – CrossFit Fixx
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05/23/2018

23
May

05/23/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

WOD goal is to get 7 rounds or more. Adjusting the pull-up and DB loading will be important in hitting this goal.

With both movements being pulls, expect some fatigue to come into play.

Warm-up

Warm-up (No Measure)

3 min row practice switching every :30 or so w/ a partner.

AMRAP 2 minutes:

5 DB deadlifts / 5 jumping pull-ups

AMRAP 2 minutes:

5 DB power cleans / 5 pull-ups

AMRAP 3 minutes:

:30 row intervals w/ partner at desired 500m pace

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

7 DB Power Cleans (50/35)

10 Pull-ups

Finisher

4 x 500m Row @ 85%

-rest 2 minutes between sets-

Goal is same exact time each set

LOG BEST SINGLE TIME

500m Row (Time)

Max Effort 500m Row
Log best single time.

Log other times in notes.

Goal is same exact time each set!

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