06/20/2018 – CrossFit Fixx
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06/20/2018

20
Jun

06/20/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

KB rack lunge should be AHAP (as heavy as possible, unbroken). Rack held in front of body NOT fully loaded on shoulder.

For the metcon, 5-8 rounds is the goal with very fast, unbroken movement throughout. Burpees need to be fast less than :15 each time.

Warm-up

Warm-up (No Measure)

3 rounds steady pace..

30 single unders

15 jumping jacks (OH and behind back clap)

10 BW step-back lunge

5/5 single arm FR step back lunge (light)

5 strict hanging knee raise or TTB

Practice dual KB clean & front rack hold, then..

5 reps dual KB DL

5 reps dual KB DL + shrug

5 reps dual KB 1/4 swing

5 reps dual KB clean

Strength

5 SETS FOR LOAD

14 Alt. KB Reverse Lunges

(Front Rack Hold, heavy)

-rest 1 minute between sets

WOD

Front Rack KB Reverse Lunges (5 x 14 (7/7))

5 SETS FOR LOAD

14 Alt. KB Reverse Lunges

(Front Rack Hold, heavy)

-rest 1 minute between sets-

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

30 Double Unders

15 KB Swings (53/35)

*Top of every minute 5 burpees, workout starts with 5 burpees.

*Do not count burpees in final score.

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