CrossFit Workouts for Week of 9/10-9/15/2017 – CrossFit Fixx
Call Us: (520) 300-4109

CrossFit Workouts for Week of 9/10-9/15/2017

9
Sep

CrossFit Workouts for Week of 9/10-9/15/2017

911 Tower Challenge 2017

Join us this Tuesday, 9/11 @ 6:30am U of A stadium for the 911 Tower Challenge.
$35 per person, team name is crossfit fixx.
https://www.911towerchallengefoundation.org/

Monday, September 10

OLY COMPLEX
5 SETS
1 Power Clean
2 Hang Power Clean
3 Jerks

-Rest 1:30 between sets-

WORKOUT
FOR TIME
5 Clean & Jerk (135/95)
200m Run
10 Clean & Jerk (135/95)
400m Run
20 Clean & Jerk (135/95)
800m Run

 

Tuesday, September 11

STRENGTH
Build to a 5 Rep Back Squat (31X1)

WORKOUT
AMRAP x 12 MINUTES
7 DB Front Squats (50/35)
7 Box Jump (24/20”)

*2 Burpees top of every minute, including 0:00

 

Wednesday, September 12

WORKOUT
FOR TIME
50-40-30-20-10
KB Swing (53/35)
Mountain Climbers

*20/15 Cal Row at end of each round

*Mountain climbers are counted 1L / 1R = 1 Rep

CASH OUT
5:00 Flow Stretching

 

Thursday, September 13

SKILL SESSION
ON A 12:00 CLOCK
Skill & Prep Work for Gymnastics GOAT

WORKOUT
EMOM x 21 MINUTES
Min 1 – 2-8 Reps of Gymnastics GOAT
Min 2 – 12/10 Calorie Bike
Min 3 – :50 in any static hold

*GOAT work should 3-8 Reps of a gymnastic skill to help build volume or exposure to a movement.

*Athletes have choice of static hold in third minute…plank, side plank, hollow, FLR, wall squat, squat, handstand, chin-up/pull-up, heavy front rack, heavy suitcase, etc.

 

Friday, September 14

WORKOUT
I. KAREN
FOR TIME
150 Wall Balls (20/14)

-Rest 3:00-

II. ISABEL
FOR TIME
30 Power Snatches (135/95)

*8:00 Cap on Each Workout

Have a fantastic week!

Leave a Reply