4/23/2018 – CrossFit Fixx
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CrossFit Fixx – Kids Speed & Strength

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Today’s Goals & Stimulus

Focus on 3 snatch positions (Snatch-grip deadlift, Hang-power snatch, and Power snatch) to reinforce good technique.

The goal is not to hit a new 1RM but instead develop the capability to hit the same positions multiple times at moderate to moderate-heavy load.

Warm-up (No Measure)

3 sets for increasing effort

200m row

10 broad jump

20m bear crawl


10 PVC Pass throughs

10 Behind the neck presses

10 Snatch Drops (PVC locked out OH, drop fast to power position)



Snatch Deadlift


Hang Power Snatch


Power Snatch

3 sets @ moderate weight

3 sets @ moderate-heavy weight

Log best moderate-heavy weight set’s lbs AND reps for EACH of the 3 lifts.

Snatch Grip Deadlift

Hang Power Snatch

Power Snatch


800 Run x Power Snatch (AMRAP – Reps)

On a 6:00 Running Clock

Run 800m

Max reps Power Snatch (115/75)

-rest 3 minutes-
Log total reps

400 Run x Power Snatch (AMRAP – Reps)

On a 4:00 Running Clock

Run 400m

Max reps Power Snatch (95/65)
Log total reps

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