Announcements
Kids & Teens class start times are changing to 3:45pm beginning August 7th.
Teens M & W 3:45 and Kids Tu & Th 3:45 Recurring class plans are available now!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 3 MINUTES
6 Jumping Air Squats
6 BB High Pulls
6 Alt. Elbow Punches
6 Scap Pull-Ups
Immediately into…
AMRAP x 3 MINUTES
6 High Hang Muscle Cleans
6 Front Squats
6 Kip Swings
6 TTB / TTS
Strength
Squat Clean (1.) Squat Clean*
1×2 (80%)
1×2 (85%)
3×1 (90%))
*Option Power or Deep Power. Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 8-9.
(Score is Weight)
-Short Rest b/t P1 & P2-
Clean Pull (2.) Clean Pulls**
3×2 (100%))
**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 10.
(Score is Weight)
Week 5 of 8 Oly Cycle
Workout
“SUDDEN IMPACT” (Time)
FOR TIME
30 Toes to Bar
60 Hang Squat Cleans (95/65)
30 Toes to Bar
(Score is Time)
KG BB: (42.5/30)
Optional Cool Down
EMOM x 9 MINUTES (No Measure)
MIN 1 – 10 Alt. Wrist Push-Ups
MIN 2 – :25/25 Empty Barbell Quad Smash
MIN 3 – 1:00 Rebound Pose
(No Measure)
