11/30/2018 – CrossFit Fixx
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11/30/2018

30
Nov

11/30/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Strength is moderate duration with some powerlifting and gymnastics work. Loading should be moderate to moderate-heavy so that athletes are just barely completing the entire set but still going unbroken.

Workout today is short to moderate duration with a higher skill monostructural movement and weightlifting with moderate loading. Those DBs are going to really hit that grip and and jumping rope is going to tax shoulders. Using sound technique is going to be key here. The focus on the jump rope should be in the wrist turning over while trying to relax the grip on the handles.

Warm-up

Warm-up (No Measure)

AMRAP x 6

30 Single Unders

10 Alt. DB Renegade Rows

5 Devil’s Press

Strength

4 SETS

10 DB Bench Press

8 Ring Rows (Feet Elevated)

1:00 Side Plank each side

-Rest 1:00-

DB Chest Press (4 x 10)

Use bench or MB for support

:02 down, no pause, :01 up

WOD

Metcon (Time)

5 ROUNDS FOR TIME

10 Right Arm Hang DB Snatch Rx(35/20) Rx+ (50/35)

30 Double Unders

10 Left Arm Hang DB Snatch

30 Double Unders

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