12/07/2017 – CrossFit Fixx
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12/07/2017

7
Dec

12/07/2017

CrossFit Fixx – CrossFit

Warm-up

3-5 minutes foam roll

10 PVC Wrap arounds

10 PVC pass throughs

10 PVC tricep stretch

10 PVC Arm behind back stretch

Skill Review

Dumbbell Snatch Review

Mini Strength

Athletes will have 10 minutes to find Dumbbell Single arm Snatch

Single Arm Dumb Bell Snatch (1×2 1R/1L)

Alternating R/L Single Arm Dumb Bell Snatch
1 rep max (Must complete on both the right and left side

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute Ladder

How Far Can you Go?
Round 1

2 DB Single arm snatch 50/35

1 Box jumps

Round 2

4 DB Single arm snatch

2 Box jumps

Round 3

6 DB Single arm snatch

3 Box jumps

Round 4

8 DB Single arm snatches

4 Box jumps

ETC…..

Each Round athlete will do 2 additional snatches and 1 additional box jump.

Mobility

Couch stretch

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