11/16/2018 – CrossFit Fixx
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11/16/2018

16
Nov

11/16/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

It’s the end of the week, it’s time to drop the hammer!

Short work time for each AMRAP so repetition volume will be low, but intensity should be through the roof. Have weight on the bar for all 3 movements that allow to move through sets either unbroken or in 2 sets.

For the gymnastics movements scale everyone down to movements that will not get too bogged down.

We want everyone finishing at least one round of 21-15-9 for each AMRAP so make sure you scale to complete that before the cap!

Warm-up

Warm-up (No Measure)

AMRAP x 6:00

20 Mountain Climbers

10 Plate G2OH

5 Air Squats

Get out Barbells ..

8 Hang Power Snatch

8 Ring Row/Jumping Pull-ups

8 Power Snatch

8 Jumping Pull-ups/Pull-ups

8 OH Squat

8 Knees to Chest/ Toes to Bar

8 Thrusters

WOD

Metcon (AMRAP – Reps)

AMRAP x 5 MINUTES

21-15-9

Power Snatch (55/45) Rx+ (75/55)

Pull-ups

-Rest 5:00-

Metcon (AMRAP – Reps)

AMRAP x 5 MINUTES

21-15-9

OH Squats (55/45) Rx+ (75/55)

Toes to Bar

-Rest 5:00-

Metcon (AMRAP – Reps)

AMRAP x 5 MINUTES

21-15-9

Thrusters (55/45) Rx+ (75/55)

Burpee

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