11
Dec
12/11/2017
CrossFit Fixx – CrossFit
Warm-up
5 minute AMRAP
5 Med Ball Cleans
5 Situp to Wall ball
5 Barbell Hang power cleans
5 Barbell Push Press
5 Hip pops
Strength
Push Press (5×5 at 70% of 5 rep max)
Athletes should perform all 5 sets at the same weight.
Hang Power Clean (5×5 at 70% of 5 rep max)
Athletes should work up to 70% of 5 rep max. Last set at 70%
Chest-To-Bar Pull-ups (5×3)
Weighted if strict.
Metcon
EMOM 12 minutes (No Measure)
12 minute EMOM
Even Minute
15 Wall Balls 20/14
Odd Minute
10 TTB