08/27/2018 – CrossFit Fixx
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08/27/2018

27
Aug

08/27/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Lifting session is geared to getting everyone ready with the hang clean so they are prepared for the end of the metcon. Work up to 2-3 heavy reps, but do not attempt a 1RM…..yet!

WOD meant to be fast paced, trying to give everyone 4-5 mins at the for the lifting. Get after it!

Warm-up

Warm-up (No Measure)

EMOM x 9 mins

Min 1: bike/row/ski

2: single unders

3: plank

1:00 transition

AMRAP x 5

3 slam balls

5 ring rows or jumping pullups

7 wall balls

*break

1 round for quality

7 front squats

7 high hang muscle cleans

7 hang power cleans

Strength

8:00 to Build to a Moderate-Heavy Hang Squat Clean

WOD

Hang Clean (8:00 to Build to 1 x 1)

Metcon (Time)

AGAINST A 16:00 CLOCK

For Time

100 Double Unders

75 Wall Ball (20/14)

50 Pull-ups

100 Double Unders

*Log this time*

-With the remainder of 16:00, Build to a 1RM Hang Squat Clean. Bars start empty. Log heaviest weight in strength.

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