10/18/2017 – CrossFit Fixx
Call Us: (520) 300-4109

10/18/2017

18
Oct

10/18/2017

CrossFit Fixx – CrossFit

Warm-up

200m jog

20 PVC Wrap arounds

20 PVC Pass through

10 PVC OHS

2 RFQ

5 Barbell Snatch

5 Barbell OHS

5 Pullups

Strength

Snatch (5×2)

70% of 1 rep max

Athlete’s should start with 30% working up to 70%

30-40-50-60-70

Weighted Chest-to-Bar Pull ups (1 rep Max)

Athlete will find their 1 rep max. This is strict.

Note: If kipping is only option then athlete should perform 2 Body weight kipping for 5 sets

Weighted Ring Dips (5×2)

70% of 1 rep max

Metcon

Metcon (Weight)

15 minute EMOM
Every minute on the minute athlete will perform

3 Snatches 75/55

3 Pullups

NOTE: This is a Full Squat Snatch

RX+

Snatches 95/65

Chest to Bar Pullups

Cool Down

200m jog

3-5 minutes foam roll

Leave a Reply