11/20/2017 – CrossFit Fixx
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11/20/2017

20
Nov

11/20/2017

CrossFit Fixx – CrossFit

Warm-up

20m Samson stretch

5 minute AMRAP

5 Box step ups (24)

5 Ring Rows

5 Barbell Power Cleans

5 Barbell Front Squats

5 Barbell shoulder Press

Strength and Conditioning

Athletes will have 35-40 minutes to work on strength

Front Squat (1 rep max)

5-5-3-3-1-1-1

40-50-60-70-80-90-100%

Weighted Pull-ups (1 rep max)

Athlete will establish a weighted 1 rep max pull-up

Shoulder Press (1 rep max)

5-5-3-3-1-1-1

40-50-60-70-80-90-100%

WOD

100 ABMAT situps (Time)

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