10/24/2018 – CrossFit Fixx
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10/24/2018

24
Oct

10/24/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Strength — heavy and building progressively with every shoulder to OH. Looking to get a heavy load across for all three movements. Not looking for 3RM, 2RM or 1RM…heavy and clean!

Workout — High volume, moderate loading workout. 15:00 cap for the workout. Athletes should move U/B through the DB.

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

3 x 200m Run (increasing efforts each time)

-rest :30 between efforts-

Then…

3 ROUNDS

10 Band Pull Aparts

10 DB Bent Over Rows each arm

10 PVC Passes

Strength

3 x 3 Strict Press

3 x 2 Push Press

3 x 1 Push Jerk

*Load should stay same for each set and build between movements.

Shoulder Press (3×3)

Push Press (3×2)

Push Jerk (3×1)

WOD

Metcon (Time)

5 ROUNDS FOR TIME

20 DB Snatch (50/35)

200m Run

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