04/05/2019 – CrossFit Fixx
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04/05/2019

5
Apr

04/05/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Today we are looking to establish new rep maxes in both the Deadlift and the Thruster. You will have 10:00 in each section to work your way up and find max weight with sound mechanics. The athletes should accumulate roughly 6 total sets of working weight in the allotted time.

The finisher will press on the gas and get the athletes breathing heavy, sweating hard, and high fiving their partners. Each round should be an all out effort in a “You go, I go” format.

Warm-up

Warm-up (No Measure)

Double AMRAP Warm up with a single light-mod KB

AMRAP x 5

7 Cal Row (Increasing in intensity)

5/5 Single Leg RDL

3 Inch Worms

-Into-

AMRAP x 5

7 Cal Row

5/5 Single Arm Front Rack Squats

3/3 Single Arm Shoulder Press

Strength

I. ON A 10:00 RUNNING CLOCK…

Establish 5RM Deadlift

-Rest 5:00-

II. ON A 10:00 RUNNING CLOCK…

Establish 3RM Thruster

Deadlift (1 x 5)

Thruster (1 x 3)

Partner Finisher

PARTNER FINISHER

2 ROUNDS FOR TIME

200m Run

30 Air Squats

30 Up-Downs

*P1 completes a full round while P2 rests. Each partner completes 2 full rounds.

Metcon (Time)

PARTNER FINISHER

2 ROUNDS FOR TIME

200m Run

30 Air Squats

30 Up-Downs

*P1 completes a full round while P2 rests. Each partner completes 2 full rounds.

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