12/04/2018 – CrossFit Fixx
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12/04/2018

4
Dec

12/04/2018

Announcements

Gym Holiday Party is Saturday, 12/8 from 6-8pm (probably later..) at the Yardhouse at Park Place Mall!
Come and go as you please and have some food & drinks with your Fixx friends. You will not have to workout! See you there!!

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Holy Legs! Following all the upper body from yesterday, we are going to hit the legs hard today.

Strength is going to be heavy loading weightlifting for a moderate duration. The key here is speed and confidence.

The workout today is going to have body weight and weightlifting movements with light to light moderate loading for a moderate duration. EMOM style, we want athletes working for :40-:45. Scaling load and volume is going to be key.

Warm-up

Warm-up (No Measure)

3 Rounds

10 Groiners

:30 Wall Sit

1:00 Bike @ EZ Effort

Then w/ empty BB..

:30 Back Rack Elbow Punches

:30 Front Rack Elbow Punches

5 Front Squats

5 High Hang Squat Cleans

5 Above the Knee Squat Cleans

Strength

Hang Clean (1 x 1)

AGAINST A 15:00 CLOCK

Build to a heavy Hang Squat Clean

WOD

Metcon (Weight)

EMOM x 12 MINUTES

Minute 1 – 24 Air Squats

Minute 2 – 16 Wall Balls (20/14)

Minute 3 – 8 Hang Squat Clean (75/55) Rx+(95/65)

Cool Down

5:00 Slow Pedal or Foam Roll Smash

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