03/19/2019 – CrossFit Fixx
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03/19/2019

19
Mar

03/19/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

For the strength, we want you to own each position in the movement. The weight should be moderate for this part, we don’t want to see any misses. We want athletes to treat this as much skill work as it is strength work. Technique and proper mechanics is the goal for this part and this is the time to really dial it in. Overall, the volume is moderate with moderate loading on the barbell.

The workout is a couplet of monostructural and weightlifting movements. The loading on the barbell today is moderate. The intensity should be pretty high in each 3:00. We want athletes to really focus on technique for each rep of the Snatches. Scale the load to something that will allow you to move well for all 5 rounds of this workout.

Warm-up

Warm-up (No Measure)

Start with 2-3 minutes on the Bike…

Toomey Warm-Up

5 Inch worms

5 Behind the-neck snatch grip presses

5 Behind the-neck snatch grip presses in a quarter squat

5 Sots presses

5 Continuous jumping squats with barbell in back rack

10 Ninja squats (5 on each side) with barbell in back rack

Burgener Warm-up

5 Down/Up

5 Scarecrow

5 Muscle Snatch

5 Snatch Drops (1/2)

5 Snatch Drops (full)

Strength

ON A 15:00 RUNNING CLOCK

Build to a moderate set of…

Snatch Grip Deadlift (complex)

Hang Snatch (complex *squat snatch)

Below the Knee Snatch (complex)

WOD

Metcon (AMRAP – Reps)

EVERY 3:00 x 5 ROUNDS

25 Up-Downs

AMRAP Squat Snatch (115/75)

*Score is your lowest number of squat snatch…

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