CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
2:00 Cardio of Choice (EZ pace)
Immediately Into…
3 SETS (W/ Empty Barbell)
5 Slow Kang Squats
5 Slow Upright Rows
10 Behind the Neck Alt. Elbow Punches
5 Back Rack Squat Jumps
5 Broad Jumps (No Barbell)
*From here, with barbells out, go straight into teaching the Hang Power Clean Progression
Strength
Metcon (Weight)
3 SETS
1 Clean Deadlift
+
2 Hang Power Clean (:01 Pause @ the knee)
*Weight stays Moderate-Heavy across all Sets.
-Rest as Needed b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
3-6-9-12-15
Hang Power Clean (185/135)|(135/95)
Burpees Over Bar
*After each full set, perform a 100m Run.
(Score is Time)
KG BB: (85/60)|(60/42.5)
