CrossFit Workouts for Week of 2/25-3/1/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 2/25-3/1/2019

24
Feb

CrossFit Workouts for Week of 2/25-3/1/2019

19.1 is in the books! Great job, athletes!!

Monday, Feb 25

EXTENDED WARM-UP
Review Barbell Complex & Build to Starting Weight

WORKOUT
5 SETS FOR LOAD
3 Power Clean
3 Front Squat
3 Shoulder to Overhead

-Rest as Needed b/t Sets-

*Start Moderate and Build to Heavy

PARTNER FINISHER
4 SETS EACH
24 Air Squats
12 Burpees

*Partner 1 completes a full round while Partner 2 rests.

Tuesday, Feb 26

EXTENDED WARM-UP
EMOM x 6 MINUTES
MIN 1 – Row, Moderate Effort
MIN 2 – 3-5 Reps of MU Skill*

*False Grip Ring Pull-up, False Grip Ring Row, or MU Transition

WORKOUT
EVERY 5:00 for 4 SETS PERFORM…
500m Row
15 Tall Box Jumps (30/24)
Max Muscle ups in Remaining Time

*No rest between sets. Begin the next set exactly every 5:00

Wednesday, Feb 27

STRENGTH
EMOM x 10 MINUTES
3 Hang Power Snatch

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

WORKOUT
AMRAP x 6 MINUTES
10/8 Cal Bike
6 Hang Power Snatch (75/55) Rx+(115/75)

-Rest 3:00-

AMRAP x 6 MINUTES
10/8 Cal Bike
6 Hang Power Snatch (65/45) Rx+(95/65)

Thursday, Feb 28

PRE-OPEN WORKOUT

EMOM x 10 MINUTES
MIN 1 — :30 Jump Rope / :30 Up-Downs
MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 — :30 Jump Rope / :30 DB Suitcase Lunge (light)
MIN 2 — Row or Bike, Moderate Effort

COOL DOWN
5:00 Foam Rolling or Flow Stretching

Friday, Mar 1

OPEN WORKOUT 19.2
TBD

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