02/27/2019 – CrossFit Fixx
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02/27/2019

27
Feb

02/27/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Today’s strength is a focus on accumulating volume in the Hang Power Snatch. As the athlete’s go through the EMOM they will be building by feel for the first 5 min. This will mean different loading for everybody. For less experienced athletes, be focusing on technique and positions, keeping the weight relatively light. More advanced athletes that have the movement patterns down pact can focus on increasing in load.

This workout is a full body burn! We are looking for athletes to load the bar appropriately to go unbroken for the entirety of both AMRAPs. Everyone will be decreasing the load for the second workout to slightly increase the intensity. The bike will fatigue quickly, so try to keep under :45 each go around.

Warm-up

Warm-up (No Measure)

3:00 on Bike

Then…

Tia Toomey Snatch Warm-Up

5-Reps Each of…

Inch Worms

Snatch Grip (Behind the head) Press

Snatch Grip (Behind the head) Press in a Quarter Squat

Snatch Grip (Behind the head) Sots Press

Jumping Squats with barbell on back (continuous)

Cossack Squat (5/ea side)

Muscle Snatch from the Hang

Strength

EMOM x 10 MINUTES

3 Hang Power Snatch

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

Hang Power Snatch (5 x 3)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

10/8 Cal Bike

6 Hang Power Snatch (75/55) Rx+(115/75)

-Rest 3:00-

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

10/8 Cal Bike

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

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