12/26/2018 – CrossFit Fixx
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12/26/2018

26
Dec

12/26/2018

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Time has come to test all the oly work we’ve been doing the past few months! Time to max out our snatches!

Strength session is simple – go for a heavy single snatch. Heavy in load, moderate in volume (relative to weight). Longer time frame here to focus on greasing the groove of solid movement patterns per rep. This session for newer folks, will be more focused on solid and safe snatches more than going for a heavy single.

Workout is a couplet of weightlifting and monostructural work. Moderate weight, moderate duration, moderate to high volume. Goal should be to minimize the rest between movements and try to go UB for as long as possible for both movements. Cap the jump rope work (DU attempts) to 40 seconds.

Warm-up

Warm-up (No Measure)

4 Min AMRAP *Focused on warming hips and shoulders*

15 Jumping Jacks

10 Up Downs

10 Band Pull Aparts OR 10 Bent over fly’s with light weights

Tia Toomey Snatch Warm-up

3-5 Reps of each for 1-2 Rounds

InchWorms

3 Behind the Neck Snatch Grip Presses*

*Standing, Quarter Squat

*Full Squat

Jumping Barbell Squats

Barbell Cossack Squats

Above Knee Muscle Snatch

Full Power Snatch

Strength

Snatch (1 x 1)

AGAINST A 20:00 CLOCK

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

15 Double DB Snatch (25/15) Rx+ (35/20)

30 Double Unders

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