06/19/2018 – CrossFit Fixx
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06/19/2018

19
Jun

06/19/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Starting today with good barbell skill/positioning work. Focus on cycling the bar and working on making the bar path feel a little more fluid.

EMOM we are looking for sustainable efforts on the bike (80-85%). Push jerks will be coming from the ground! Choose a weight that you can do unbroken. Have fun!

Warm-up

Warm-up (No Measure)

4 rounds..

bear crawl- lateral bear crawl – crab walks

12 slamballs – 12 SB strict press – 12 SB push press

10 PVC pass throughs – 10 PVC wrap arounds – 10 pass throughs

Skill Work

PUSH JERK

8:00 to build to workout weight

Barbell will come from the ground.

No score, just skill practice.

WOD

Metcon (Calories)

EMOM x 21 MINUTES

Min 1 — Bike for Max Cals :45

Min 2 — 2-3 Rope Climbs or 7-10 Strict Pull-ups

Min 3 — 5 Push Jerk (185/125)
Start at any station depending on class size. Log total calories for bike here.

Log push jerk wt/reps below.

Push Jerk (Every 3rd minute for 5 reps from the floor.)

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