11/02/2018 – CrossFit Fixx
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CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

After all the gymnastic skills yesterday, today we get to have some quality time with the barbell. Strength portion is low on volume, the weight moderate-heavy. We want athletes to add weight each round if technique allows. We’ll spend 18 minutes on this part.

The workout is a couplet, moderate volume, moderate load with moderate-short time duration. The first set of 15 Power Clean and Jerks should be done fast; sets of 5 or fast singles, this should take about 1:00. As the reps decrease, try to maintain the intensity for the next 2 rounds. Hard cap at 15:00.


Warm-up (No Measure)

Grab out one medium weight DB and a PVC

3 Rounds:

150m Row

6 Single Arm DB Deadlifts

6 SA DB Hang Power Cleans

6 SA DB Push Press

Switch and perform the same thing on the opposite side.

10 PVC Pass Through

SPECIFIC WARM UP: Break out barbells…

10 Deadlifts

6 High Pulls (focus on keeping the bar close with elbows high)

6 High Hang Muscle Cleans (focus on fast elbows)

10 Elbow Punches

6 Hang Power Cleans (focus on solid landing position)

6 Power Cleans (focus on bar path and landing)

6 Push Presses (focus on the vertical dip down, aggressive drive)

6 Push Jerks (focus on proper landing position)

6 C&J (focus on barbell cycling)


Power Clean and Push Jerk


Power Clean and Jerk (5 x 2)


Metcon (Time)



Clean and Jerk (95/65) Rx+ (135/95)


Calorie Row

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