11/09/2017 – CrossFit Fixx
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11/09/2017

9
Nov

11/09/2017

CrossFit Fixx – CrossFit

Warm-up

2 RFQ

10 Leg swings front/back

10 Leg swings side to side

10 frog jumps

10 spiderman crawls

10 Barbell Power Snatches

10 Double Unders or 30 singles

Strength

Power Snatch (3×3)

All 3 sets at 75% of 3 rep max. (Athlete should have time to do a few sets at 55%-70% then perform working sets at the same weight

Max Height Box Jump (Distance)

Max Height Box Jump

GHD Back Extensions (3×5)

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

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