09/14/2018 – CrossFit Fixx
Call Us: (520) 300-4109

09/14/2018

14
Sep

09/14/2018

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

Warm-up (No Measure)

3 rounds, increase pace each round..

:20 row/bike

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

WOD

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

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Leave a Reply