04/30/2019 – CrossFit Fixx
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04/30/2019

30
Apr

04/30/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Lifting session is a moderate amount of time set to prime and overload our

movement today. Move to a weight that is moderately heavy or just a bit

heavier than intended workout weight. Focus will be on maintaining

positioning through each touch and go reps.

Workout is short in duration, moderate volume, moderate load weightlifting workout. Focus should be on one thing and one thing only, moving that bar until those reps are done!

Warm-up

Warm-up (No Measure)

General Warm Up…

AMRAP x 4 MINUTES

5 Barbell Good Mornings

10 Knee Push Ups

15 Air Squats (Or Back Squats!)

transition to barbells..

1 Round

Partner 1: 5 BB DL’s + 5 Hang Muscle Cleans + 5 Strict Press

Partner 2: Groiners (Open up hip flexors)

1 Round

Partner 1: 5 BB Good Morning + 5 Hang Power Cleans + 5 Push Press

Partner 2: Puppy Dog Stretch (Open up lats)

1 Round

Partner 1: 5 Power Cleans + 5 Push Jerks

Partner 2: Toy Soldiers

Strength

ON A 15:00 RUNNING CLOCK…

Build to Set of 3 Touch-N-Go Power

Clean & Jerk

*Moderate-Heavy Loading

Power Clean and Jerk (1 x 3)

WOD

Grace (Time)

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

Cool Down

5:00 Slow Pedal on Bike

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