01/18/2019 – CrossFit Fixx
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01/18/2019

18
Jan

01/18/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Closing the work week with a partner workout!Workout is a moderate to moderately long partner WOD. Depending on the partnered ability levels, volume can be high out of today, while the loading should be moderately heavy.

Warm-up

Warm-up (No Measure)

Partner Warm-up

EMOM x 8 Mins

Min 1 — Smooth Bike

Min 2 — Burpee + Broad Jump

W/light DB’s

3 Rounds

8 DB Suitcase Deadlifts

8 DB Sumo Deadlifts

8/8 Glute Bridges

2 Rounds

8 DB Hang Power Cleans

8 Bodyweight Lunges

1 Round w/ Partner in Plank

8 DB Power Cleans

8 DB Suitcase Lunges

WOD

Metcon (AMRAP – Rounds and Reps)

TEAMS OF 2…

AMRAP x 8 MINUTES

8 DB Power Clean (40/30) Rx+(50/40)

8 DB Farmer’s Lunge

-Rest 2:00-

AMRAP x 8 MINUTES

8 DB Power Clean (40/30) Rx+(50/40)

8 DB Farmer’s Lunge

*Partner 1 completes a full round while Partner 2 holds plank.

Finisher

PARTNER FINISHER

60 Reps of Alternating Leg Lowers Holding Plate

*Both athletes perform reps at same time, both perform 60.

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