- by Brice Helms
- 0 minute read
CrossFit – Sun, Jul 9
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
8/8 Single Arm DB Deadlift
8/8 Single Arm DB Hang Power Clean
8 Alt. Box Step-Ups
16 Alt. Deadbugs
Into…
1 ROUND
10 Single DB RDL
10 Alt. DB Hang Power Clean
10 DB Goblet Alt. Box Step-Ups
10 Sit-Ups
Workout – Performance
Metcon (Time)
1.) 2 ROUNDS FOR TIME
10 Deadlifts (225/155)
20 DB Goblet Alt. Box Step-Ups (50/35)|(24/20)
30 Alt. DB Hang Power Cleans
40 Sit-Ups
(Score is Time)
-Rest 2:00 b/t P1 & P2-
Metcon (AMRAP – Rounds and Reps)
2.) AMRAP x 6 MINUTES
4 Deadlifts
6 DB Goblet Alt. Box Step-Ups
8 Alt. DB Hang Power Cleans
10 Sit-Ups
(Score is Rounds + Reps)
KG BB: (100/70)
KG DB: (22.5/15)
Workout – Fitness
Metcon (Time)
1.) 2 ROUNDS FOR TIME
10 Deadlifts (155/105)
20 DB Goblet Alt. Box Step-Ups (35/20)|(20)
30 Alt. DB Hang Power Cleans
40 Sit-Ups
(Score is Time)
-Rest 2:00 b/t P1 & P2-
Metcon (AMRAP – Rounds and Reps)
2.) AMRAP x 6 MINUTES
4 Deadlifts
6 DB Goblet Alt. Box Step-Ups
8 Alt. DB Hang Power Cleans
10 Sit-Ups
(Score is Rounds + Reps)
KG BB: (70/47.5)
KG DB: (15/10)
Partner Finisher – All
Metcon (AMRAP – Reps)
IN TEAMS OF 2…
AMRAP x 8 MINUTES*
Max 100m Runs
*P1 runs 100m while P2 rests. Partners tag and switch.
(Score is Total Completed 100m Runs)