01/17/2019 – CrossFit Fixx
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01/17/2019

17
Jan

01/17/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

The volume on Nancy is sneaky, over a mile run and 75 overhead squats total. Shoulders, lunges, core, and legs get taxed throughout the 5 rounds. Athletes should shoot for no more than 2:30 on the run. Pick a weight on the overhead squats you can do all 15 unbroken each set, or be able to complete them in under 1:00.

This workout is designed to happen within a moderate time domain, but finish times vary greatly depending on running capacity and OH squat efficiency. 20 minute cap!

Warm-up

Warm-up (No Measure)

2 Sets

20 Jumping Jacks

10 Arm Circles Forward

10 Arm Circles Backward

10 Arm Crosses

3 Sets

100m Run

10 PVC Passes

10 Behind Neck Wide Grip PP (barbell)

Strength

3 SETS

5 OHS (3131)

*Perform with empty bar or PVC and perfect mechanics

Overhead Squat (3 x 5)

WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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