Wednesday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

ONE ROUND CHIPPER STYLE

30 Singles

10 DB/Plate Bent Over T,Y,I’s

10 Slam Ball Deadlift

10 Single + Single + High Jump

20 DB/Plate Alt Front Raise + Lateral Raise

10 Slam Ball OH Press

10 Single + Single + Double

10 BB Elbow Punches

10 BB OH Press

10 Slam Ball G2O

:30 Double Under Practice

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Mod-Heavy Complex of:

2 Push Press

+

2 Push Jerk

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

50 Double Unders

27 Shoulder to Overhead (95/65)|(65/45)

15 Slam Balls (30/20)|(20/10)

-Rest 1:00-

50 Double Unders

21 Shoulder to Overhead (135/95)|(95/65)

15 Slam Balls

-Rest 1:00-

50 Double Unders

18 Shoulder to Overhead (155/105)|(115/75)

15 Slam Balls

(Score is Total Time)

KG BB1: (42.5/30)|(30/20)

KG BB2: (60/42.5)|(42.5/30)

KG BB3: (70/47.5)|(52.5/35)

KG SB: (15/10)|(10/5)

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Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

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