Announcements
Farewell, Coach Heiselle! Join us Saturday, 11/20 @ 9:00am (during bootcamp) for “Heiselle WOD”. Potluck Brunch to follow @10:30am
Potluck sign-up is on front desk!
CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Clean Deadlifts
5 Hang Muscle Cleans
5 Scap Push Ups
5 Air Squats
*At 2:30, upgrade to the following AMRAP:
5 Hang Power Cleans
5 Knee Push Ups
5 Jumping Squats
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy Complex:
2 Power Cleans
+
1 Hang Clean*
*Option for Hang Power or Hang Squat
(Score is Weight)
Workout
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
5 SETS*
AMRAP x 3 MINUTES
3 Power Cleans (135/95)|(95/65)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-
*Partner 1 works while Partner 2 rests. Partners will alternate every movement. P1 performs 3 Power Cleans, P2 performs 6 Push-Ups, P1 performs 9 Air Squats, P2 performs 3 Power Cleans and so on…
(Score is Rounds + Reps for Each Set)
*Start the AMRAP over for each set
KG BB: (60/42.5)|(42.5/30)
