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CrossFit – Tue, Jan 3

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2:00 Bike (Min 1 = EZ / Min 2 = Mod)

Into…

AMRAP x 5 MINUTES

5 PVC Passes

10 PVC Alt. Overhead Lunges

5 Push-Up to Pike

10 Alt. Groiners

*After the Warm-Up, put the barbell in the rack and begin a lat/tricep smash. This will help open the Front Rack and Overhead positions.

Strength – Performance

Overhead Squat (ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Reps*)

*Start Light-Moderate and build to Moderate.

Week 1 of 7 (Oly Cycle)

(Score is Weight)

Strength – Fitness

Front Squat (ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Reps*)

*Start Light-Moderate and build to Moderate.

Week 1 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Metcon (Time)

EVERY 3:00 FOR 5 SETS…

20/15 Cal Bike

10 Overhead Squats (135/95)

-Rest in Remaining Time-

(Score is Slowest Set)

KG BB: (60/42.5)

Workout – Fitness

Metcon (Time)

EVERY 3:00 FOR 5 SETS…

15/12 Cal Bike

10 Front Squats (135/95)

-Rest in Remaining Time-

(Score is Slowest Set)

KG BB: (60/42.5)

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