08/23/2018 – CrossFit Fixx
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08/23/2018

23
Aug

08/23/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

We start class off with a classic strength session…pull and push.

Metcon will be lots of work…although only 3 min intervals, it’s almost 21 mins of full work. With only :30 rest, we want to start conservatively and then ramp up in increments as WOD progresses.

Warm-up

Warm-up (No Measure)

4 rounds (2 sets each)

First 2 rounds..

6/6 SA curl to press

8/8 SA db hang clean

6 kip swings

Last 2 rounds..

6/6 SA push press

8/8 SA db clean & jerk

6 toes 2 bar

Strength

4 SETS

10 Supinated Bent Over Barbell Rows

(Reverse Grip)

+

5/5 Half Kneeling KB Press (30X1)

Barbell Row (4x 10 Supinated Bent Over Barbell Rows)

Half Kneeling KB Press (4 x 5/5 Half Kneeling KB Press (30X1))

tempo 30X1

WOD

3 SETS

3:00 Max Meter Row

-Rest :30-

AMRAP x 3 Minutes

3 DB Clean & Jerk (50/35)

6 T2B

-Rest :30-

*Same score each set

Metcon (3 Rounds for distance)

3:00 Max Meter Row

-Rest :30- move to C&J-TTB

*Same score each set

Metcon (3 Rounds for reps)

3 SETS

AMRAP x 3 Minutes

3 DB Clean & Jerk (50/35)

6 T2B

-Rest :30- move back to row

*Same score each set

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