07/02/2018 – CrossFit Fixx
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07/02/2018

2
Jul

07/02/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Strength -Moderate-heavy loading for the snatch complex.

Wod – almost a 2:1 work/rest ratio if scaled correctly. Proper technique over poundage.

Get confident with the snatch!

Warm-up

Warm-up (No Measure)

4 rounds of each :20 on/ :10 off

mountain climbers

kb swings

1 goblet squat (hold at bottom)

Grab PVC

2 rounds

10 passthroughs

10 figure 8’s

10 overhead squats

grab barbells..

8 snatch grip DL’s below knee

8 snatch grip DL

8 back squats – 8 OH squats

8 hang power snatch – 8 hang squat snatch

8 below knee power snatch

8 below knee squat snatch

Get lifting!

Strength

In 12 Minutes, Build To A Mod-Heavy

Snatch DL

+

Hang Squat Snatch

+

Below Knee Squat Snatch

(Bar does not go to ground)

Snatch combo dl/high sq snatch/below knee snatch (In 12 Minutes, Build To A Mod-Heavy)

Snatch DL

+

Hang Squat Snatch

+

Below Knee Squat Snatch

(Bar does not go to ground)

WOD

Metcon (6 Rounds for time)

EVERY 3:00 x 6 ROUNDS

Run 400m

3 Power Snatch (115/75)

3 Squat Snatch (115/75)

*Load should be something capable of doing unbroken. Ideal work/rest is sub 2:30 each round.

Score EACH round by time.

Total score is average time.

Add weight in notes.

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