06/22/2018 – CrossFit Fixx
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06/22/2018

22
Jun

06/22/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Lifting portion is a great pull/push session that is meant to be supersetted. Heavy load, low volume. Approx. 2 mins between sets.

Workout is moderate duration, moderate volume, and light loading. Time cap here will be a HARD 15 mins.

Warm-up

Warm-up (No Measure)

3 minute “Moderate” row session. Take 3 sprint strokes during row on coach’s call.

4 minute AMRAP

5/5 single arm deadlifts

5/5 single arm strict presses

5/5 step ups (no load)

Strength

DEADLIFT

5-3-1-2-1

*In between sets perform 5 Seated DB Strict Press (as heavy as possible)

Deadlift (5-3-1-2-1)

set of 5 at 80%

3 at 85-90%

1 at 95%

DLB DB Strict Press (Perform 5 right after DL set)

Double Dumb Bell Strict Press

WOD

Metcon (Time)

FOR TIME

21-15-12-9

Power Snatch (95/65)

Box Jump (24/20)

Pull-up

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