08/08/2018 – CrossFit Fixx
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08/08/2018

8
Aug

08/08/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Hump day Pump day!

BOR will be light to moderate in weight and complimentary to wall walks. Keep movements quality to build solid strength and stability in a pull and a push.

AMRAP is looking to feel like an Open WOD. High volume, mix of high/low skill gymnastics, moderate duration. Athletes try to hit around 4-5 rounds.

Warm-up

Warm-up (No Measure)

4 min AMRAP w/light-mod DB’s

10 db deadlifts + dbl bicep curls

5 Filly carry lunges per side

10 scap retractions

5 inchworms w/o pushup

*rest

4 min AMRAP

10 dbl db ground 2 overhead

5 filly carry lunges per side

10 kip swings

5 hand-release pushups

Strength

STRENGTH/SKILL

Single Arm Bent Over Row

4 x 8 each arm (21X2)

*After each set perform 3 perfect Wall Walks

KB Bent Over Row (4×8 each arm :02 down/ :02 pause at top)

Wall Walks (4×3)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10/10 Hang Non-Alt. Snatch (50/35)

15 C2B Pull-ups

20 H.R. Push-ups

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