06/25/2018 – CrossFit Fixx
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06/25/2018

25
Jun

06/25/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Lifting – low volume, heavy loading. Heavy OH with squat with high demand on the shoulders and midline.

WOD – light loading, high volume, with moderate time duration.

Warm-up

Warm-up (No Measure)

6 minute AMRAP

10 jumping jacks w/ clap behind back

10 PVC passthroughs

10 air squats (at 3:00 switch to overhead squat)

10 groiners w/thoracic twist and reach the ceiling

PVC away, barbells out

1 set slow and with purpose..

8 BB good mornings

8 behind the neck presses

8 OHS w/ 2 second pause at bottom

Strength

15:00 to Build to a Heavy 3 Rep OHS

WOD

Overhead Squat (15:00 to Build to a Heavy 3 Rep OHS)

Metcon (AMRAP – Rounds and Reps)

3 ROUNDS:

AMRAP x 4 MINUTES

3-6-9-12-15 and so on….

OH Squat (95/65)

T2B or Hanging Knee Raises

-rest 1 minute between rounds-

*Pick up where you leave off each round and try and get as far as you can by the end of 3 rounds.

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