05/09/2018 – CrossFit Fixx
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05/09/2018

9
May

05/09/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Great EMOM combining two high power output movements with a nice push/pull combination.

Continuing to work on our goal of developing the midline with an l-sit finisher.

Going to be a good day.

Warm-up

Warm-up (No Measure)

2-3 minute flow of…

10 mountain climbers/10 lunges/10 sit-ups

2 min AMRAP w/ light KB:

5 deadlifts/5 Russian swings/5 American swings/ 5 goblet squats

2 min AMRAP:

Single arm KB cleans 5R/5L

5 burpees

2 min AMRAP:

Single arm KB lunge 5R/5L

5 burpees over KB (lateral or forward facing)

WOD

Metcon (Weight)

EMOM x 20 MINUTES

Odd: 10 Hang Power Clean (135/95)

Even: 10 Burpee over Bar

Hang Power Clean (10 x 10 E2MOM (log heaviest sets and reps))

Finisher

L-Sit (4 sets Max L-sit hold up to 1 minute)

If fail, remainder of minute in plank.

Rest 1 minute between efforts.

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