02/01/2019 – CrossFit Fixx
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02/01/2019

1
Feb

02/01/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

It’s February, it’s Friday and it’s Grace! Our strength today is moderate duration weightlifting. Although we have low volume, we are not going for a heavy 3RM. Shoot for about 70 to 80 percent.

This workout today is short duration with a light to moderate load weightlifting movement. Athletes should be shooting for under 8:00. Those unfamiliar with the weightlifting today should be keeping the load lighter to really drill down technique and keep the form throughout the workout.

Warm-up

Warm-up (No Measure)

AMRAP x 4

20 Jumping Jacks (clap overhead and behind back)

:20 Dual KB Hollow Flutter Kicks

5 Dual KB Deadlift

5 Dual KB Hang Clean

*Light-Moderate weight KB

Perform a tabata with an empty barbell building to the power clean and jerk as follows:

1. Clean Deadlift

2. Elbow Punches

3. and 4. Muscle Clean and Press

5. and 6. Power Clean and Push Press

7. and 8. Power Clean and Jerk

Strength

On a 12:00 Running Clock…

Build to a moderate-heavy set of 3 Power Clean & Jerk

Clean and Jerk (1 x 3)

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Cool Down

5:00 Foam Rolling

Lats and T-Spine

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