CrossFit – Fri, Jul 21

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

AMRAP x 8 MINUTES

16 Jumping Jacks

8 Jefferson Curls

8 Alt. Elbow Punches

8 BW Drop Squats*

8 Alt. Groiners

*Start on your toes with your hands at your side and your shoulders shrugged. Jump and DROP into an Air Squat as fast as possible. As you drop, pull your thumbs up to your shoulders to mimic a Front Rack position.

Strength

Hang Clean (1.) Hang Clean*

1×5 (60%)

1×3 (65%)

3×2 (70%))

*Option for Squat or Power. Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 6-7.

(Score is Weight)

-Short Rest b/t P1 & P2-

Clean Pull (2.) Below the Knee Pulls**

3×5 (80%))

**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 8.

(Score is Weight)

Week 3 of 8 Oly Cycle

Workout

Metcon (Time)

FOR TIME

30 Hang Squat Cleans (Athlete Choice)*

*Weight Options:

(205/145)(155/105)

(185/135)(135/95)

(165/115)(115/75)

(Score is Time)

Optional Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 Hollow or Tuck Hold

MIN 2 – :45 Alt. 90-90 Hip Rotations

MIN 3 – :45 Rebound Pose

(No Measure)

POPULAR POSTS

How Do I Stay Motivated to Work Out?

Some people are always fired up to hit the gym, but others find it harder to get moving and stay moving.

If you struggle with motivation at times, here are four tips to help you!

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx