07/17/2018 – CrossFit Fixx
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07/17/2018

17
Jul

07/17/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Heavy oly – experienced athletes should get close to previous 1RM or establish new. Less experienced athletes should stay sub-max working on sets of 2-3.

EMOM – heavy lifting under moderate fatigue. Keep DU under 20 secs. Cleans should be 60-70% 1RM. Less experienced should hit 3-4 reps at light to moderate weight.

Experienced should go for max. Less experienced should have set goal.

Warm-up

Warm-up (No Measure)

:30 plate hops

:30 plate ground to overhead

:30 plate around the world

*rest :30*

:30 plate OH squat or rack squat

:30 plate press

:30 burpees to plate

barbell warm-up progression..

5 empty bar front squat

5 tall squat clean (from hip crease)

5 hang squat clean (mid thigh)

*rest

5 reps mid-shin to mid-thigh (pause) then lift!

(focus on patience to mid-thigh, then fast ext.)

*rest

5 reps full squat clean

(focus on sound receiving position)

*rest

5 reps light/moderate load /reset each rep

Strength

18:00 RUNNING CLOCK

Build to 1RM Squat Clean

WOD

Squat Clean (build to 1RM)

Metcon (Weight)

EMOM x 12 MINUTES

Odd: 15 Double Unders + 2 Squat Clean (225/155)

Even: :30 Max Push-ups + :30 Plank
log push-up reps in notes

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