09/11/2018 – CrossFit Fixx
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09/11/2018

11
Sep

09/11/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Moderate heavy loading for our back squat. In terms of volume, looking for athletes to get in at least 3 challenging working sets at tempo x5.

WOD is moderate in duration, moderate in volume, light-moderate in loading. Squats should be unbrokern. Goal is to get around 7 rounds.

Warm-up

Warm-up (No Measure)

7 min AMRAP

8 step ups-> 8 box jumps

6 (3/3) SA DB front squats-> 6 DB hang squat cleans

4 push ups-> 4 up downs

Strength

Build to a 5 Rep Back Squat (31X1)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

7 DB Front Squats (50/35)

7 Box Jump (24/20″)

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

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

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