Announcements
Tuesday, 3/21 @6:45pm – “Hidden Mechanisms of Injury” w/ Dr. Carmen Van Deven, Osteopathic Physician. $10 Fixx members, $20 non-members. Proceeds will go to Youth Own Their Own. See flyer for more details!
CrossFit Kids & Teens programs starts back up on Monday, 3/27 and runs through 5/22! Sign up is open now!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1-2 ROUNDS
10 Up-Down
10 Lateral Jumps Over Bar
10 Kip Swings
8 OH Press
6 Groiners + Twist
Into…
1 ROUND
6 Burpees Over Bar
6 BB Muscle Clean
6 BB Push Press
6 BB Front Squat
Strength – Performance
Metcon (Weight)
ON A 10:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Hang Squat Clean Thruster
(Score is Weight)
Strength – Fitness
Metcon (Weight)
ON A 10:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Hang Power Clean + Thruster*
*1 Rep = Hang Power Clean immediately into Thruster…do not need to stand up the clean before continuing into your squat.
(Score is Weight)
Workout – Performance
“SHAMROCK SHAKE” (Time)
10 SETS FOR TIME
3 Hang Squat Clean Thrusters (135/95)
5 Chest to Bar Pull-Ups
7 Burpees Over Bar
-Rest 1:00 b/t Sets-
(Score is Total Time)
KG BB: (60/42.5)
*NOTE: W.O.W. this our pick for epic workout of the week!
Workout – Fitness
“SHAMROCK SHAKE (FITNESS)” (Time)
10 SETS FOR TIME
3 Hang Power Clean + Thruster (95/65)**
4 Jumping C2B Pull-Ups
5 Burpees Over Bar
-Rest 1:00 b/t Sets-
*1 Rep = Hang Power Clean immediately into Thruster…do not need to stand up the clean before continuing into your squat.
(Score is Total Time)
KG BB: (52.5/35)
*NOTE: W.O.W. this our pick for epic workout of the week!
Optional Cool Down
Metcon (No Measure)
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10/10 Single Arm Banded Lat Pushdown
10 Banded Upright Rows
-Rest As Needed b/t Sets-
(No Measure)