05/07/2019 – CrossFit Fixx
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05/07/2019

7
May

05/07/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

After yesterday’s long sweat fest, we get our hands back on a barbell!

For our lifting portion today we want to allow athletes to build to something heavy, but we don’t want to be sacrificing technique for load.

While we are carving out 15:00 for the metcon today we want to see athletes finishing closer to 10:00-12:00.

Weight for the Power Snatches should allow very quick singles or sets of 3-5 reps at a time. The BMU’s will be the movement that slows down athletes.

The volume doesn’t seem like a lot round-per-round but if they do all the BMU’s its 32 total!

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

:30 Mountain Climbers

:30 Ring Rows or DB Bent Over Rows

:30 HS Hold or Wall Walk

:30 Jumping Air Squats

Then w/bb..

8-10 Snatch Deadlifts

6-8 High Pulls

6-8 High Muscle Snatches

6-8 Hang Power Snatch

Strength

ON A 15:00 RUNNING CLOCK…

Build to Set of 3 Touch-N-Go Power

Snatch

*Moderate-Heavy Loading

Power Snatch (1 x 3)

WOD

“POWER PLUS AMANDA”

11-9-7-5

Power Snatch (95/65) Rx+(135/95)

Bar Muscle-Up

15:00 Hard Cap

Power Plus Amanda (Time)

FOR TIME

11-9-7-5

Power Snatch (95/65) Rx+(135/95)

Bar Muscle-Up

15:00 Hard Cap

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