Monday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Row @ Mod Pace

MIN 2 – 10 Cat Cows + 6/6 Moose Antlers

MIN 3- :45 Up-Down Over Bar*

MIN 4 – 10 Push-Up to Pike + 12 Shoulder Taps

* Second time through switch to Burpees Over Bar

Strength

Push Jerk (5×2*)

*All Sets should be Heavy. Bar comes from the rack

(Score is Weight)

*Supplemental strength for Oly Cycle. Option to build if perfect mechanics are maintained.

Week 2 of 8

Workout

Metcon (Distance)

ON A 15:00 RUNNING CLOCK…

50 Push Jerks (155/105)|(115/75)*

100 Burpees Over Bar*

Max Meters Row in time remaining…

*Partition the Push Jerks & Burpees in any reps or order to complete all 150 reps.

(Score is Meters)

KG BB: (70/47.5)|(52.5/35)

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Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

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