10/09/2017 – CrossFit Fixx
Call Us: (520) 300-4109

10/09/2017

9
Oct

10/09/2017

CrossFit Fixx – CrossFit

Warm-up

5 minute AMRAP

5 Bar Bell OHS to 12″ box

:15 seconds wall squat w/med ball

5 ab mat sit ups

5 Diamond Push ups

Strength

With 30 minutes on the clock

Rotate between movements

Power Clean (5×2 at 80% of 1 rep max)

Warm up with a few reps, then ALL 5 sets at same weight

GHD Situps (3×15)

Overhead Squat (5×2 75%)

Athlete will perform a few warm up sets warming up to 70% of 1 rep max. If heavy for today stay and do all 5 reps at the same weight. If light. 70-75-80-85-90%

Baseline (Time)

As Fast as possible

500m row

50 air squats

40 ab mat situps

30 Push-ups

20 Pull ups
Athlete will perform each movement to full movement standards.

10 minute time Cap

Leave a Reply