12/18/2018 – CrossFit Fixx
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12/18/2018

18
Dec

12/18/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

This workout really pumps! Whoa…buckle up. Moderate loading, moderate time duration, moderate loading…Hold a consistent quick pace throughout. The weight is not light but it’s not so heavy that it forces you to “think too much about it”. You need to know the barbell is going to move.

Time for the majority of athletes we are looking at a 13-16 minute workout. Cleans should be completed in ~1:00-1:30 every round and burpees around the same.

Warm-up

WOD

Warm-up (No Measure)

AMRAP x 10 Minutes

Row 1:00

10 Slam Balls

10 Tuck-ups

:20 Tuck Hold

5 Cat/Cows

Metcon (Time)

5 ROUNDS FOR TIME

10 Power Clean (115/80) Rx+(155/105)

15 Lateral Burpee Over Bar

Finisher

POSTERIOR CHAIN PUMP

3-4 Sets

15 Plate Good Mornings

15 Banded Leg Curls

-Rest 1:00-

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