05/24/2019 – CrossFit Fixx
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05/24/2019

24
May

05/24/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

For the strength, athletes will pull the barbell off the floor to help prepare for the workout. The weight on the bar shouldn’t be so heavy that the clean is a limiting factor. These sets of 3 should be moderate-heavy, and the last set should definitely be heavier than what they will use for the workout.

For the workout, athletes should be able to do the sets of 3, 6, and 9 unbroken. The pace on the rower should be aggressive from the start, but not a sprint. Athletes should pick numbers on the rower that allow them to finish each set in 1:00 or less.

Warm-up

Warm-up (No Measure)

Partner 1 starts on the rower and partner 2 starts on the KB, then they switch each minute.

10 Minute Alternating EMOM…

Odd: Row…(:45)

50%

60%

70%

80%

90%

Even…

10/10 KB Hang Clean/Press

10/10 Half Kneeling Press

10/10 Front Rack Lunge

:20/:20 OH Walk

10/10 OH Lunges

Strength

3-3-3-3-3

Push Jerk*

*Bar is taken from the Ground. Building

each set. Start light to moderate and end

above workout weight.

Push Jerk (1 x 3)

WOD

Metcon (Time)

FOR TIME

3-6-9-12-9-6-3

Push Jerk (135,95) Rx+(155,105)

*15 Cal Row After Every Set

15:00 Hard Cap

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