06/12/2018 – CrossFit Fixx
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06/12/2018

12
Jun

06/12/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Heavy below parallel w/ load in front of the body. 90% 1RM is very heavy and both reps should be challenging!

Metcon is moderate loading, moderate volume, very leg heavy. Loads should be tough when fatigued.

Warm-up

Warm-up (No Measure)

3:00 bike, row, ski

10 alt. spiderman

10 dive bomb push-ups

10 1+1/4 air squats (:02 pause at bottom of 1st squat, then up 1/4, back down, then up)

10 knees to chest/heel to glute (pull knee into chest, then ankle into glute)

10 big arm circles, forward and back

Strength

Front Squat (5 x 2 Heavy (90% of 1RM))

WOD

Metcon (Time)

FOR TIME

15-12-9-12-15

Calorie Bike

Front Squat (135/95)

Push Press (135/95)

(15:00 hard cap)

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