09/18/2018 – CrossFit Fixx
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09/18/2018

18
Sep

09/18/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Squats and burpees! Yay!!

Moderate heavy loading for the back squats, with lower volume compared to last week. Get 5 sets of 3 NOT including your warm-up sets.

EMOM is moderate in duration, higher volume w/moderate loading.

Warm-up

Warm-up (No Measure)

Group 400m run

3 rounds (60% effort)

5 up downs

10 plate good mornings

10 samson stretch

10 plate ground to overhead

5 inchworms

Barbell “Bring Sally Up”

Strength

BACK SQUAT

5 x 3 (21X1)*

*Use same weight across for each set of 3 from last week’s heavy building set of 5

Back Squat (5 x 3 (21×1))

WOD

Metcon (Weight)

EMOM x 14 MINUTES

MIN 1 — 14 Burpee Over Bar

MIN 2 — 10 Back Squat (115/85)

Rx+ (155/105)

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