08/06/2018 – CrossFit Fixx
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08/06/2018

6
Aug

08/06/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Strength- set of 5 should be heavy, but doable. Not necessarily an RM attempt, as loads should keep the bar moving with sound mechanics.

EMOM- maintain same load and build strength through some additional volume.

AMRAP- keep moving relatively fast for all 7 minutes. Loading on the clean should allow athletes to accomplish this unbroken for at least 3-4 rounds. Burpees should be at consistent pace.

Warm-up

Warm-up (No Measure)

5 minute active flow stretching into..

:30 static hold sets of:

air squat hold – plank hold

left leg lunge – right leg lunge

*Repeat 1x

3 min AMRAP

5 PVC presses (:03 OH pause)

5 PVC slow passes

5 up/downs

*rest

3 minute AMRAP

5 PVC back rack presses (:03 OH pause)

5 hollow rocks

5 lateral burpees over PVC

Strength

AGAINST 7:00 CLOCK

Build to a Heavy 5 Rep Strict Press

-Rest as Needed-

EMOM x 10 MINUTES

3 Strict Press

*Use same load from heavy 5 Rep

Shoulder Press (7:00 CLOCK Build to a Heavy 5 Rep Strict Press)

Shoulder Press (EMOM x 10 MINUTES 3 Strict Press)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

7 Hang Power Cleans (95/65)

7 Lateral Burpees over Bar

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