2
Feb
02/02/2018
CrossFit Fixx – CrossFit
Warm-up
3 minute strapless row
15 PVC Pass throughs
15 PVC wrap arounds
15 PVC shoulder shrugs
15 PVC snatch progressions bar in the hang position, shoulder shrugs, elbows high and outside (keeping the bar close) Muscle snatch
Skill Work
30 Handstand shoulder taps against the wall
4:00 minutes work on banded BMU progressions
– 9 strict pull-ups (band if necessary)
-9 strict CTB pull-ups (band if necessary)
-9 sternum to bar (band if necessary)
– 1 banded BMU
If athletes have BMU they can use the 4:00 to practice.
Strength
500m Row (Time)
Max Effort 500m Row
Metcon
Athletes only need to score under scaled or Rx (ONLY ONE) not both
Karabel Scaled (Time)
10 Rounds
3 Snatches 95/65
10 Wall Balls 20/14
Athletes will have a 20 minute time cap
Karabel (Time)
10 Rounds
3 Snatches 135/95
15 Wall balls 20/14 (10″/9″)
20 minute time cap
