06/06/2018 – CrossFit Fixx
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06/06/2018

6
Jun

06/06/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Heavy loading below parallel, moderate volume in set but low volume overall (no more than 15 reps at the heavy loading).

EMOM is moderate-high volume at a moderate load. Weight should be above normal Fran weights but not above Grace. Ideally :30 work/:30 rest.

Warm-up

Warm-up (No Measure)

2:00 on bike or rower (moderate effort)

15 reps total –

1 rep = L/R spider man + controlled kang squat (from bottom up) + 2 air squats

Strength

Back Squat (In 15 Minutes… Build to a Heavy Set of 5 (30X1))

WOD

Metcon (Weight)

EMOM x 11 MINUTES

5 Front Squat (135/95)

4 Push Press

3 Thrusters

*If you don’t make the minute, rest the following minute then start the next round at 1 rep less, each movement ex: 4,3,2

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