08/31/2018 – CrossFit Fixx
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08/31/2018

31
Aug

08/31/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Happy Friday!

First EMOM is a strength piece that will prepare athletes for the second EMOM. Moderate to heavy load, low volume, moderate-short time duration.

Second EMOM is high skill, moderate time with higher volume. We want athletes to have at least :10-:15 rest/transition time in each minute, so scale appropriately.

Warm-up

Warm-up (No Measure)

AMRAP 6 mins

150m row

8 PVC pass throughs

8 PVC OH squats (palms flat -not in full grip

8 ring rows

8 straight leg situps

Specific Barbell Warmup

On coach’s call..

7 snatch grip deadlifts

7 high pulls

7 hang muscle snatches

7 hang power snatches

7 OH squats

7 hang squat snatches

On your own, practice for quality..

1 snatch deadlift

2 hang power snatches

1 OH squat

Strength

EMOM x 10 MINUTES

2 Hang Power Snatch + 1 OH Squat

Hang Power Snatch (2 Hang Power Snatch + 1 OH Squat x 10)

Overhead Squat (2 Hang Power Snatch + 1 OH Squat x 10)

WOD

Metcon (Weight)

WORKOUT

EMOM x 15 MINUTES

Min 1 — 2 Rope Climbs or Alt. Single Arm Ring Row 6/6

Min 2 — 10 Hang Squat Snatch (75/55)

Min 3 — 15 T2B or Hanging Knee Raises

*Rx+ Min 3, GHD Sit-up can be inserted for athletes with exposure. Be mindful of the MB Sit-up tomorrow in Saved By The Barbell

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