07/27/2018 – CrossFit Fixx
Call Us: (520) 300-4109




CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Snatch complex EMOM should be at moderate to moderate-light weight to focus on positions and good catches.

E3MOM is a QUICK one! Moderate duration, light load, moderate volume workout.

Looking for a 2:1 sork to rest ratio during every 3 minute section.

Weight on the bar should allow for 10 unbroken power snatches to go right into the 10 OH squats afterward.

Run distance is short and should be completed fast!


Warm-up (No Measure)

General Warm-up

3 rounds each w/partner (P1 works/P2 does dynamic stretches)

30 jumping jacks

15 air squats

5 up downs

3 rounds each w/light-moderate band and PVC

P1: 10 banded good mornings + 50′ quarter squat lateral band march

P2: 10 pass throughs w/ lunge + 10 snatch grip behind neck presses + 10 OHS

2 rounds each w/PVC

P1: 5 PVC high hang muscle snatches +5 PVC tall snatches

P2: prone snow angels

Warm-up (No Measure)

Specific Warm-up

5 high hang high pulls

5 high hang power snatches

Practice moving back and forth from high hang to hang positions


Metcon (Weight)


E3MOM x 15 MINUTES (5 rounds total)

10 Power Snatch (95/65)

10 OH Squat

200m Run

Snatch Complex HHPS, HPS, OHS (EMOM x 10 minutes)

1 High hang power snatch


1 Hang power snatch


1 Overhead squat


Leave a Reply