03/15/2019 – CrossFit Fixx
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03/15/2019

15
Mar

03/15/2019

CrossFit Fixx – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 mins

:30 increased effort on bike

6 PVC passes

6 BTN presses

6 snatch drops to power position

6 pull ups or scap pull ups

2 sets

3-5 reps snatch DL

3-5 hang to scarecrow

3-5 hang to power

3-5 below knee power snatch

WOD

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Metcon (Time)

Alternative Workout:

FOR TIME

12-11-10-9…1*

Push-Ups

Sit-Ups

Box Jumps

*12 reps of each, 11 reps of each and so on down to 1…

16:00 Hard Cap

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

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