04/18/2019 – CrossFit Fixx
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04/18/2019

18
Apr

04/18/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Our workout today has monostructural and weightlifting movements. We are

going to have an extended warm-up to build up to weights in

the workout. We want to see a sustainable sprint on the row but the key is that

it is still a SPRINT. This will give athletes more time on the bar. We are looking for big sets with the remaining time. Any rest or dropping on the bar should happen fast. If you do drop the bar you need to get right back on it, as they will be getting a quick rest after each set. Reps should increase as the load goes down.

Warm-up

Warm-up (No Measure)

EMOM x 9

Min 1 – :20 Hard Row + :20 EZ Row

Min 2 – 10 BB Deadlifts + 10 Elbow Punches

Min 3 – 10 Alt Cossack Squats + 10 Glute Bridges

Strength

Build to Heavy Set of 3 Hang Power

Clean

Hang Power Clean (1 x 3)

WOD

Metcon (Weight)

7 SETS ON A 3:00 CLOCK…

25/20 Cal Row

Max Hang Power Clean

-Rest 1:00 b/t Sets

R1 & R2 – (155/105) Rx+(185/125)

R3 & R4 – (135/95) Rx+ (155/105)

R5 & R6 – (95/65) Rx+ (135/95)

R7 – (65/45) Rx+ (95/65)

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