11/29/2018 – CrossFit Fixx
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11/29/2018

29
Nov

11/29/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Today’s workout is a rough one. Try to get at least 4 rounds in each 4:00 AMRAP. WOD will be very fast paced, pick appropriate scaling options in order to maintain the intensity across all sets. Counting all the reps and the rounds, the volume is pretty high. The loading on the bar for Power Cleans is intended to be heavy, we want everyone to challenge themselves and go a little heavier than they usually go, while still putting focus on proper movement mechanics.

Warm-up

Warm-up (No Measure)

Grab out a rower and a moderate set of dumbbells…

AMRAP x 10:00

200m Row

10 DB Bent Over Row

5 Inchworms with 2 Push-ups

10 Straight Leg Sit-ups

5/5 Single Arm DB Strict Press

From here grab out barbells and perform on coach’s call…

7 Deadlifts

5 Dip, Drive, High Pull (Focus on keeping the BB close with elbows high)

5 High Hang Power Clean

5 Above the Knee Power Cleans

5 Power Cleans

WOD

Metcon (AMRAP – Reps)

4 SETS

AMRAP x 4 MINUTES

3 Power Clean Rx (135/95) Rx+ (205/145)

6 T2B

9 Push-ups

-Rest 1:00 between sets-

Cool Down

5:00 of Flow Stretching

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