04/24/2019 – CrossFit Fixx
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04/24/2019

24
Apr

04/24/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

The first half of class we are looking to go HEAVY! While we want athletes going heavy

we also want to ensure we are ingraining good habits.

For the Metcon, we want everyone thinking light and quick on the Hang Power Snatches. The Strict Pull-ups will bog people down …no one should be spending more than :35-:45 on these. The Shuttle Run will jack up the heart rate but it will give everyone’s grip a

much needed break.

15:00 hard cap, but we want to see everyone finishing closer to 12:00

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

2 Burpees

4 Slam Balls or Ring Rows

6 Air Squats*

*Change to Jumping Air Squats 2:30 into AMRAP.*

Then with PVC & Bbell..

8 Down/Up

8 Scarecrow

8 Muscle Snatch

8 Overhead Squats

5 Snatch Drops (1/2)

5 Snatch Drops (full)

5 Hang Power Snatch

Strength

ON A 20:00 RUNNING CLOCK…

Establish 1RM Snatch

Snatch (1 x 1)

WOD

Metcon (Time)

FOR TIME

10,9,8,7…1

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

*5 Strict Pull-ups then 50m Shuttle Run

after full set

15:00 Hard Cap

*The shuttle run is on a 10m

course. Athletes will run 5 total lengths.

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