06/26/2018 – CrossFit Fixx
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06/26/2018

26
Jun

06/26/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

EMOM – Moderately heavy aimed at improving cycling of “catch and push”.

WOD – High reps for the doubles, light to moderate weight, and short to moderate duration.

Warm-up

Warm-up (No Measure)

Grab partner, jump rope, & barbell…

:30 seconds of work, switching back and forth between:

Rope:

-single unders

-lateral singles

-big jump singles

-double/triple under attempts

Barbell:

-deadlifts

-hang muscle clean to strict press

-hang power clean + push press

-hang power clean + push jerk

On coach’s call w/ warm-up plates:

5 power cleans

5 push jerks

power clean /pause/ push jerk

Strength

EMOM x 12 MINUTES

2 Heavy Power Clean and Jerk

*Build in weight as you go – start light-moderate and work to moderate-heavy

WOD

Power Clean and Jerk (6 x 2 Heavy -Build in weight as you go)

Metcon (Time)

FOR TIME

100-80-60-40-20

Double Unders

15-12-9-6-3

Clean and Jerk (135/95)

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