06/07/2019 – CrossFit Fixx
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06/07/2019

7
Jun

06/07/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Our workout today is going to have a monostructural and weightlifting movement. The intensity is meant to be high as the intervals are short and the volume is low. We want to see heavy loads for the athletes.

This is meant to be fast and repeatable. Athletes are aiming for 4 rounds.

Warm-up

Warm-up (No Measure)

5:00 Bike

:30 Hard/:30EZ

Then…

AMRAP x 5 MINUTES

5/5 SA DB Deadlift

10 Single DB Hang G2O*

5/5 SA DB Front Squat

*hold DB with both hands

WOD

Metcon (5 Rounds for reps)

5 SETS

AMRAP x 4 MINUTES

10 Cal Bike

5 Single DB Front Squat (Heavy, Athlete

Choice)*

-Rest 1:00 b/t Sets-

*DB is held across chest.

*add weight in notes*

Score each round

Goal is consistency across all 5 rounds

Finisher

FOR TIME

100 Ab-Mat Sit-Ups

100 ABMAT situps (Time)

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