01/08/2019 – CrossFit Fixx
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01/08/2019

8
Jan

01/08/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

The Skill Session today is moderate in volume counting warm-up sets and should stay moderate in loading. Athletes should only build up in weight if form allows.

The workout is a couplet of weightlifting and gymnastic work. For both movements athletes should be able to go unbroken for a few rounds. The goal is to find a pace and maintain the intensity for 13:00, the rest time should definitely be short and planned. We’re looking for everyone to get 4-5 rounds.

Warm-up

Warm-up (No Measure)

AMRAP x 8 Minutes

8 Alt. Lunges w/ PVC Pass

8 Scap Pull-ups

8 Behind Neck Presses (empty bar)

25’ Low Butt Bear Crawl Down and Back

Strength

Build to Moderate Load

3 Snatch Deadlift + 3 Hang Power Snatch

Snatch Grip Deadlift (build to moderate set)

Hang Power Snatch (build to moderate set)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

13 Hang Power Snatch (65/45) Rx+(95/65)

13 Pull-ups

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