06/01/2018 – CrossFit Fixx
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06/01/2018

1
Jun

06/01/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Strength EMOM, moderate to heavy load, low volume, short duration. Goal is to start EMOM with 75-80% of heaviest power clean.

AMRAP, moderate loading, high volume, moderate duration. Load on bar should be a weight that be power cleaned for a set of 8-10 unbroken.

Warm-up

Warm-up (No Measure)

8 min AMRAP (movements switch halfway through time)

8 cal row

8 lunges per leg – air squats

8 PVC good mornings – broad jumps

Grab a barbell and do 1 round of:

8 deadlifts

8 good mornings

8 elbow punches per arm

8 front squats

1 round of:

6 high hang muscle cleans

6 high hang power cleans

6 high hang squat cleans

1 round of:

4 power cleans from mid-shin

4 high hang squat cleans

4 front squats

Strength

EMOM x 10 MINUTES

Power Clean

+

High Hang Squat Clean

+

Front Squat

*Goal is to start at moderate load, build to moderate heavy then hold for remaining sets

Clean Combo IV (10 x 1)

Power Clean

+

High Hang Squat Clean

+

Front Squat

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2-4-6-8-10-12-14-16…

Power Clean (135/95)

Wall Ball (20/14)

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