04/11/2019 – CrossFit Fixx
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CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

For today’s EMOM we want to make sure it stays an EMOM and doesn’t have athletes

running from station to station or scaling reps down after 2 rounds.

Today athletes will benefit from more conservative scaling on the Rope Climbs and TTB to allow them to practice quality reps.

The DB Snatch should be challenging, almost no one should be Muscle Snatching today, if it’s heavy enough athletes will have to rebend under the DB and that’s what we’re looking for!

Remember we are looking for :40-:45 of work each minute to ensure athletes can make it

through all 21:00


Warm-up (No Measure)

4 Rounds

200m Run

100ft Gun Walk

15 Plate G2OH

15 Shoulder Swings → 12 Knee Raises → 10 Kipping Knee Raises / Toes to Something → 7

Toe to Bar.


Metcon (Weight)


MIN 1 – 1, 2, or 3 Rope Climbs*

MIN 2 – 7 TTB + 100m Sprint

MIN 3 – 10 Alt. DB Snatch (Athlete Choice, Heavy)

*Athlete choice on number and style. Can be legless or with legs. Need to choose at start

of the workout and hold for entire EMOM.

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