09/20/2018 – CrossFit Fixx
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09/20/2018

20
Sep

09/20/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Today…we pull.

EMOM is intended to prime for the WOD. Volume will be moderate, load moderate to mod-heavy. Failure on the deadlifts should NOT be reached.

WOD should be done AFAP. Fatigue will set in, but overall volume is moderate to mod-high, load moderate to mod-heavy, and time moderate. Push through and get it done before 15 mins!

Warm-up

Warm-up (No Measure)

6 mins with empty bar

12 Swanson swings

10 kip swings

8 barbell deadlifts

6 barbell bent over rows

As a group perform..

3-5 strict pullups or jumping negatives

5 kip swings

5 kip pullups or jumping pullups

Strength and Conditioning

EMOM x 8 MINUTES

Min 1 — 5-8 Pull-ups*

Min 2 — 5 TNG Deadlift (30X1)**

*Progress the pull-up as needed each min

**Building each set to workout weight

WOD

Metcon (Time)

FOR TIME

10-9-8-7-6-5-4-3-2-1

Deadlift (185/135) Rx+ (225/155)

1-2-3-4-5-6-7-8-9-10

Bar Muscle-Up

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