04/16/2018 – CrossFit Fixx
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04/16/2018

9
Apr

04/16/2018

CrossFit Fixx – CrossFit

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Warm-up

Start with PVC 10 pass throughs and 10 wrap arounds

5 minute AMRAP

5 Barbell cleans

5 Barbell front squats

5 Barbell Push jerks

5 Barbell Split jerks

rest :15 seconds

Basic Warm-up II (No Measure)

3 minutes Run, row, bike or ski

2 Rounds

10m Samson stretch

10m inch worms

10m walking lunges

10m backwards lunges

:30 hollow hold

Strength

Athletes should rotate between movements 20 minutes for strength

Clean (5×2)

Cleans at 75% of 1 rep max

Weighted Ring Dips (5×5)

Start with BW and work your way up to a new 2 rep max

Skill Review

Clean&Jerk

athletes will have 5 minutes to work up to working weight for workout

Metcon

4 RFT C&J (Time)

4 RFT

4 Clean&Jerks 105/75

8 Push-ups off Barbell

12 Burpees over bar

400m Run

RX+ Clean&Jerk 155/115

Cool Down

4x :30 Box Hamstring stretch

4x :30 Calf stretch

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