8/13/14 – CrossFit Fixx
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8/13/14

12
Aug

8/13/14

Main – CrossFit

Warm-up

3min row
3×10″/10″ PVC Clean
3×10″/10″ PVC Snatch
10-20 cobra, straight leg burpees

Skill Work

5min working on Split Jerk footwork

Strength

4min Ladder (athlete adds weight) *must hit lift before moving to next weight

Squat Snatch (45/35, 65/45, 85/55, etc. +20/+10)

2 Min rest

Squat C&J (75/55, 95/65, 115/75 etc. +20/+10)

2min Rest,

4min AMRAP: 4 Snatch anyway (65/45) + 4 C&J anyway + 8 Burpees

Squat Snatch ( 4 min (45/35) +20/+10….)

Squat Clean and Jerk (4 Min (75/55) +20/10…)

WOD

Metcon (Time)

50 Pushups
3 C&J (95/65)
40 Pushups
4 C&J
30 Pushups
5 c&J
20 Pushups
6 C&J
10 Pushups

400

400m Run (Time)

Max Effort 400m Run

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