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