05/11/2019 – CrossFit Fixx
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05/11/2019

11
May

05/11/2019

CrossFit Fixx – Partner WOD

Warm-up

Partner Warm-up

400m wall ball run (partner 1 takes first 200 then switch on the way back)

40 Wall ball to partner (20 each)

40 plank wall ball rolls (20 each)

20 Burpee high fives (20 each)

Review DU today with a quick warm-up following the general warm-up.

30 singles

20 fast singles

10 single tap penguin hops

10 double tap penguin hops

:20 seconds DU or attempts

After the jope rope break out the barbells and go into your teaching of the deadlift and HPC

Metcon (AMRAP – Rounds)

Partner Workout

TEAMS OF 2…..

AMRAP 18 minutes

P1–Completes 1 Round

30 Double Unders

10 Deallifts (135/95) (155/105)

5 Hang power Cleans Rx 135/95 Rx+155/105

P2–Perform

Double KB Front Rack Hold (Weight athletes choice)

*P1 completes a full round while P2 performs static hold. Once P1 finishes the round, switch. Score is the total number of rounds

Finisher

THE CT Fletcher PUMP SESH

3 sets

50 Banded Tricep Pull downs

50 empty Barbell Curls

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