07/12/2018 – CrossFit Fixx
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07/12/2018

12
Jul

07/12/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Lifting sessions are low reps, low volume, but heavy load.

WOD will be short duration, moderate to light load, and low to moderate volume. Load should allow for at least 5-10 reps unbroken if fresh.

Weight for snatch can differ from weight for clean and jerk.

Warm-up

Warm-up (No Measure)

3 min AMRAP w/ kettlebell

5 kb deadlift (shoulder width stance)

3 American swings

2 burpees

BBell prep

2 rounds

5 good mornings

5 elbow punches per side

5 back squats

2 rounds

5 snatch grip deadlifts

5 hang power snatches

5 behind the neck push presses

2 rounds

5 hang power cleans

5 strict press

5 push jerks

5 mins of empty bar snatch prep…

-5 high hang power snatch

-5 hang power snatch

Strength

10:00 Running Clock

Build to Heavy 2 Power Snatch

-Rest 2:00-

10:00 Running Clock

Build to Heavy 2 Power Clean & Jerk

Power Snatch (Build up to heavy 2 rep in 10:00)

Power Clean and Jerk (Build up to heavy 2 rep in 10:00)

WOD

Gracibel (Time)

FOR TIME

“Gracibel”

15 Clean and Jerks (135/95)

15 Snatches (135/95)

(8:00 Hard Cap)

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