10/30/2018 – CrossFit Fixx
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10/30/2018

30
Oct

10/30/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Today we partner a Snatch Skill Session with a short burner following!

For our Strength/Skill Session work up to a moderate-heavy weight. Focus on the quality of these movements rather than the weight on the Barbell.

For the workout we are looking for a blistering pace so fast sprints on the bike that should be sub 1:00 and everyone’s Snatches should be unbroken or finished in 2 sets. This means the weight on the Barbell should be more than manageable.

Warm-up

Warm-up (No Measure)

AMRAP x 10:00

2:00 Bike

10/10 SA Upright Row

10/10 Banded Press

10 PVC Passes

Then w/bb:

10 Snatch Deadlifts

6 High Pull from Above the Knee

6 High Hang Muscle Snatch

6 Above the Knee Hang Snatch

6 Below the Knee Hang Snatch

Snatch Balance Prep:

6 Overhead Squats

6 Snatch Press

6 Snatch Drop

6 Heaving Snatch Balance

6 Snatch Balance

Strength

5 SETS

Snatch Deadlift

Below the Knee Power Snatch

Snatch Balance (full squat)

WOD

Snatch Grip Deadlift (5 x 1)

Below the Knee Power Snatch (5 x 1)

Snatch Balance (5 x 1)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

8/6 Calorie Bike

6 Power Snatch (95/65) Rx+ (115/75)

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