CrossFit Workouts for Week of 1/7-1/11/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 1/7-1/11/2019

6
Jan

CrossFit Workouts for Week of 1/7-1/11/2019

Monday, Jan 7

WORKOUT
FIGHT GONE BAD
3 ROUNDS FOR MAX REPS
1:00 Wall Ball (20/14)
1:00 Sumo Deadlift High Pull (75/55)
1:00 Box Jump (20)
1:00 Push Press
1:00 Row for Cals
-1:00 REST-

FINISHER
Posterior Chain Pump
3 SETS
30 Glute Bridges
*Every 10 reps, pause at the top and hold for :15

Tuesday, Jan 8

SKILL
Build to Moderate Load
3 Snatch Deadlift + 3 Hang Power Snatch

WORKOUT
AMRAP x 13 MINUTES
13 Hang Power Snatch (65/45) Rx+(95/65)
13 Pull-ups

Wednesday, Jan 9

STRENGTH
3RM Back Squat

WORKOUT
EMOM x 18 MINUTES
Min 1 – 10 Back Squats (115/75) Rx+(155/105) + 30 Double Unders
Min 2 – 10 Burpee Over Bar + 30 Double Unders
Min 3 – Rest

COOL DOWN
5:00 Slow Pedal on Bike

Thursday, Jan 10

WORKOUT
EVERY 10:00 FOR 30:00 COMPLETE…
FOR TIME
Row 1k
40 Sit-ups
30 Calorie Bike

*Score is time to complete all work within 10:00. Start new round at each 10:00 mark.

CORE FINISHER
3 SETS
1:00 Tuck Hold
:30 Side Plank
:30 Side Plank
30 Bicycle Crunches

Friday, Jan 11

SKILL
10:00 Bar Muscle-Up Development & Scaling

WORKOUT
FOR TIME
50 Alt.DB Snatch (50/35)
30 Single DB Front Rack Box Step-Ups (24/20)
20 Bar Muscle-Ups
30 Single DB Front Rack Box Step-Ups (24/20)
50 Alt. DB Snatch

15:00 Cap — Get as far as you can!

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