01/17/2018 – CrossFit Fixx
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01/17/2018

17
Jan

01/17/2018

CrossFit Fixx – CrossFit

Warm-up

3-5 minutes Foam Roll

2 RFQ

:15 seconds HSH

6 Arch/Hollow body on bar (modify on floor)

15 PVC shoulder shrugs

10 banded good mornings

6 HR Push-ups

Skill Review

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength and Conditioning

Every 2 minutes for 10 rounds

1 Snatch High Pull+ 1 Power Snatch + 1 Snatch

Snatch HP Combo (10 sets every 2 minutes)

Snatch Combo

1 Snatch High Pull + 1 Power Snatch + 1 Snatch
athletes will start with the Barbell and work up to 85%

Metcon

3 Rounds for Reps (AMRAP – Reps)

3 Rounds

1:00 Hand Release Push-ups

1:00 burpees

1:00 Deadlifts 115/75

1:00 REST

Mobility

Foot roll out with PVC or lacrosse ball

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