01/16/2018 – CrossFit Fixx
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01/16/2018

16
Jan

01/16/2018

CrossFit Fixx – CrossFit

Warm-up

400m jog

2 RFQ

3 Barbell cleans

3 Barbell thrusters

3 Push Jerks

3 push ups

3 Ring rows

Strength

Athletes will have 20 minutes for strength

Push Jerk (6×2 )

Work up to 75% of 1 reps max

Weighted Sit-ups (4×10)

IWES Put weight in notes

Conditioning

12:00 AMRAP (AMRAP – Rounds and Reps)

12 minute AMRAP

3 Clusters 95/65

6 Bar Facing Burpees

9 CTB Pull-ups

6 Clusters

9 Bar Facing Burpees

12 CTB Pull-ups

9 Clusters

12 Bar Facing Burpees

15 CTB Pull-ups

12 Clusters

15 Bar Facing Burpees

18 CTB Pull-ups

15 Clusters

18 Bar Facing Burpees

21 CTB Pull-ups

Cluster = Full Clean + Thruster

Mobility

3 minutes pain ball lat smash

:30 hamstring stretch per leg

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