11/07/2018 – CrossFit Fixx
Call Us: (520) 300-4109

11/07/2018

7
Nov

11/07/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

The workout today is two fun 12 minute EMOMs with 4 minutes of rest in between. First EMOM is a combination of 8 Power Cleans and 2 Rope Climbs.

The second EMOM is a combination of 12/10 Calories on the Bike and 12 Burpees Over the Bar. This combination will spike the heart rate up. We definitely DON’T want this to turn into an AMRAP, athletes should have enough time to catch their breath before moving on to the next minute.

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

EMOM x 9 Minutes

1 – :45 Step ups

2 – :20 Hang from the pull-up bar + up/downs

3 – :45 Bike

break out barbells and perform the following on coach’s call…

5 Deadlifts

5 Hang Muscle Cleans

5 Hang Power Cleans

5 Power Cleans

WOD

Metcon (Weight)

EMOM x 12 MINUTES

Odd – 8 Power Cleans (115/75) Rx+ (155/105)

Even – 2 Rope Climbs

-Rest 4:00-

EMOM x 12 MINUTES

Odd – 12/10 Calorie Bike

Even – 12 Burpee Over Bar

Leave a Reply