03/04/2019 – CrossFit Fixx
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03/04/2019

4
Mar

03/04/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Our workout today is going to involve gymnastics, weightlifting and monostructural movements. The loading is moderate to moderate-heavy with moderate duration.

The intensity should be pretty high in today’s workout. Athletes should be shooting for fast movements each round.

The bike should be the toughest pace they can hold for each of the five rounds. The DB hang power cleans should be unbroken for all five rounds, this is really going to test the grip. The burpee box jump over is going to get really challenging.

Athletes should be sprinting to make it under the minute each round.

Warm-up

Warm-up (No Measure)

Rock, Paper, Scissors!

then..

2 sets of:

10 Mountain Climbers

8 Step-Ups

6 Up Downs

4 DB Deadlift

WOD

Metcon (Weight)

TRIPLE EMOM

EMOM x 5 MINUTES

12/10 Calorie Bike

-Rest 1:00-

EMOM x 5 MINUTES

15 DB Hang Power Clean(35/25) Rx+ (50/35)

-Rest 1:00-

EMOM x 5 MINUTES

12 Burpee Box Jump Over (24/20)

Finisher

OPTIONAL CORE FINISHER

3 SETS

25 Weighted Sit-ups

Weighted Sit-ups (3 x 25)

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