wod

Saturday

CrossFit Fixx – CrossFit 60

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Warm-up

Warm-up (No Measure)

• 100-m run

• 5 deadlifts, 2-sec. pause at the knees in the ascent and descent

• 5 deadlifts

• 100-m run

• 5 front squats, 2-sec. pause at the bottom of the squat

• 5 thrusters

• 10-sec. active bar hang + 5 kip swings

Extended Warm-up

Metcon (No Measure)

1 round:

• 5 synchro thrusters, workout weight

• 5 synchro pull-ups

»Perform the pull-up variation that will be used in the workout.

Then, add load for the deadlift:

2 rounds:

• 3 synchro deadlifts

»Use a light weight for round 1 and a moderate

weight for round 2.

• 3 bar-facing burpees

Workout

PairUP ThrowDOWN ’21 (Time)

For time:

30 synchro deadlifts (185/125)

30 synchro bar-facing burpees

400-m run

20 synchro deadlifts

20 synchro bar-facing burpees

400-m run

10 synchro deadlifts

10 synchro bar-facing burpees

400-m run

Rest 5 min.

10 synchro thrusters (75/55)

10 synchro pull-ups

400-m run

20 synchro thrusters

20 synchro pull-ups

400-m run

30 synchro thrusters

30 synchro pull-ups

400-m run

Time cap: 35 min.

Women 125-lb. deadlift, 55-lb. thruster

Men 185-lb. deadlift, 75-lb. Thruster

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