- by Brice Helms
- 0 minute read
CrossFit – Wed, Sep 13
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
:45 Jumping Jacks
10 Barbell Deadlifts
10 Upright Rows
10 Tuck-Ups
Into…
2 ROUNDS
8 Scap Pull-ups / Scap Depressions
10 V-Ups
5 Tall Jumps
10-12 Alt. Elbow Punches
Strength
EMOM x 8 MINUTES (Weight)
1 Power Clean
+
2 Hang Power Clean
*Start Light and build to Moderate+.
(Score is Weight)
Workout
4 SETS (Time)
10 Toes to Bar
8 Hang Power Cleans*
6 Toes to Bar
4 Power Cleans
-Rest 2:00 b/t Sets-
*BB Weights:
SET 1: (115/75)(75/55)
SET 2: (135/95)(95/65)
SET 3: (155/105)(115/75)
SET 4: (185/135)(135/95)
(Score is Total Time)**
**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
10 SLOW Zottman Curls
1:00 Lat Foam Roll
10 Banded Ws
-Rest as Needed b/t Sets-
(No Measure)