11/19/2018 – CrossFit Fixx
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11/19/2018

19
Nov

11/19/2018

Announcements

No Classes Thanksgiving Day.
Turkey Burn workout, Friday at 8:30am! All other classes cancelled that day.
No Rowing Class this Saturday.
Remainder of schedule is the same.
Happy Thanksgiving!

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Happy Monday crew! We start the week off with some overhead work for our strength, and a solid metcon that will be sure to have everyone leaving feeling winners.

Strength session moderate in weight, moderate volume, and short duration. Weight should only go as high to allow for a safe and sound split jerk.

Workout is moderate duration, moderate to high volume, light loading. Heavy breathing and shoulder fatigue will be felt. Round times will average at about 1:30-1:45 for most. We may see people getting 6-8+. Get at it!

Warm-up

Warm-up (No Measure)

5 Minute AMRAP

8 Plate Ground to Overheads

8 Plate Presses

8 OH Plate Lunges

50ft Shuttle Run

Strength

5 SETS

2 Push Press + 1 Split Jerk

*Same weight across all 5 sets

Push Press (5 x 2 )

WOD

Split Jerk (5 x 1)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

50 Double Unders

12 Burpees

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