08/02/2018 – CrossFit Fixx
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08/02/2018

2
Aug

08/02/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Strength – light-moderate loading for snatch DL and hang snatch. Slowly build and make as prep for snatches to come. Snatches-only increase weight if proper mechanics are present. Hook grip it and rip it!

WOD – athletes should be working for roughly :45, resting/transitioning :15

Warm-up

Warm-up (No Measure)

5 minute AMRAP (increase effort in 2nd half)

10 alt. lunges

5 up-downs

:10 ring support hold (top position)

5 pvc pass throughs and wrap-arounds

:10 bottom of ring dip hold

With PVC

5 behind the neck snatch grip push press

5 OHS with open palms/ 5 regular OHS

5 snatch balance – :02 pause at bottom

With barbell

5 snatch grip deadlifts/ 5 high hang pulls

5 hang power snatch

5 mid-shin snatch

Add light weights and on coach’s call:

3 sets..1 snatch grip deadlift/1 hang snatch

3 quick snatch singles (1.1.1)

Strength

EVERY :45 x 8 SETS

1 Snatch DL + 1 Hang Snatch

-Rest as Needed-

5 SETS

1.1.1 Snatch @ 70%

(3 singles, no rest between lifts)

Snatch Combo 1SDL + 1HS (every :45 x 8)

1 Snatch grip deadlift

+

1 Hang snatch

Snatch (5×3 @ 70% no rest between lifts)

WOD

Metcon (No Measure)

EMOM x 12 MINUTES

Min 1 — 14 DB Lunges (35/20)

Min 2 — Max Ring Dips

Min 3 — 14 Burpees

Ring Dips

log max UB from EMOM here

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