12/21/2018 – CrossFit Fixx
Call Us: (520) 300-4109

12/21/2018

21
Dec

12/21/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Moderate loading for the Strength/ Skill session. For the Above the Knee Snatch the focus is a hamstring loaded hinge and solid hip contact. The focus for the Below the Knee should be lat engagement the lower the bar hinges, and patience…get the bar into the hips before jumping, shrugging, and pulling underneath!

Moving to the metcon, get after it! This one doesn’t need to be attacked with keeping pace in mind. Run fast, grip and rip the Barbell, repeat. Remember the weight should be moderate and allow for unbroken sets the entire workout. We will put a hard cap at 15:00 but we want to see everyone finishing more towards 12:00…today is not the day to push the weight but rather to push the pace!

Warm-up

Warm-up (No Measure)

5:00 Burpee Challenge

5 Burpees every :30 for 5 minutes

Then 2 Rounds

10 PVC Passes

10 SOTS Press w/ PVC

1 TGU each Arm

Strength

SNATCH COMPLEX

Above the Knee Snatch

Below the Knee Snatch

*Spend 15:00 Building to a quality set

Hang Snatch (1 x 1)

Below the Knee Snatch (1 x 1)

WOD

Metcon (Time)

8 ROUNDS FOR TIME

200m Run

3 Hang Snatch (95/65) Rx+(135/95)

Leave a Reply