03/01/2019 – CrossFit Fixx
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03/01/2019

1
Mar

03/01/2019

CrossFit Fixx – CrossFit

Warm-up

WOD

Warm-up (No Measure)

Grab a LIGHT set of kettlebells

Tabata (:20 on/ :10 off)

Movement 1 – Single-Unders > Calf Stretch

Movement 2 – 5/5 Suitcase KB DL > DBL KB Suitcase DL

Movement 3 – Scap. Push-Ups > Push-Ups

Movement 4 – Bike @ Easy Pace > Bike @ Moderate Pace

Metcon (No Measure)

4 ROUNDS

1:00 Max Reps at each station

MIN 1 – Push-Ups

MIN 2 – Cal Bike

MIN 3 – DBL KB Suitcase DL

MIN 4 – Jump Rope

-Rest 1:00 b/t rounds-

Metcon

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

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