CrossFit Fixx – CrossFit
Today’s Goals & Stimulus
Well, hello Girls….Goodbye Shoulders!
High volume with technical lifting work. We will feel this in the legs and shoulders today, so be sure to get loose and sweaty before you start this!
Karen should be tackled in sets of 10+ throughout.
Isabel will be a little bit different after Karen, as the effort will come after some serious pre-exhaustion.
Barbell should move smooth and fast for single reps. Loading and leg fatigue may prevent bigger sets, so singles throughout is ok.
Warm-up (No Measure)
3 rounds, increase pace each round..
10 groiners-> 10 up downs-> 10 jumping squats
10 PVC passthroughs
Grabs bbells and wall balls:
4 rounds (3 moves each round, progress forward each round)
:20 elbow plank-> :20 pushup plank-> :20 side R plank-> :20 side L plank
10 ball push press-> 10 front squat-> 10 thruster-> 10 wall ball to target
5 BTN press-> 5 snatch deadlift-> 5 below knee muscle snatch-> 5 power snatch
150 Wall Balls (20/14)
30 Power Snatches (135/95)
*8:00 Cap on Each Workout
150 Wall-Ball Shots, 20# / 14#
For Time: 30 Snatches, 135# / 95#