12/28/2018 – CrossFit Fixx
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12/28/2018

28
Dec

12/28/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

This is it! We are capping off our strong holiday week with the granddaddy of them all, 1RM Max Clean and Jerk!

Whether we are building to a 1RM or focusing on building confidence with the lifts, you should feel rested each time you pick up the bar. Be sure to take adequate rest between attempts and not rushing to get up to the max quickly. Use the entire 20 minutes to your advantage to get the most out of each lift.

WOD is low volume at moderate weight for the Squat Clean Thrusters. The weight should be able to be done unbroken when fresh.

Warm-up

Warm-up (No Measure)

6:00 Flow AMRAP

10 Alt. Groiners

25’ Bear Crawl

10 Yoga Push Ups

25’ Duck Walk

10 High Jumping Air Squats

Strength

AGAINST A 20:00 CLOCK

1 Rep Max Clean and Jerk

Clean and Jerk (1 x 1)

WOD

Metcon (Time)

3 ROUNDS FOR TIME

10 Squat Clean Thrusters (95/65) Rx+ (115/80)

30 AbMat Sit-ups

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