06/05/2019 – CrossFit Fixx
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06/05/2019

5
Jun

06/05/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

Our first part geared toward furthering proficiency in the Snatch and OHS. We are only working up to something moderate-heavy.

For the metcon, athletes should be spending no more than 2:00 at each movement.

It will start to get real grippy during the middle barbell movements, but athletes should be able to hold on for either unbroken sets or they should be able to get through each movement in 2-3 sets. We want most people finishing around 14:00ish. Today speed is more important than going heavy.

Warm-up

Warm-up (No Measure)

3 Progressive Rounds…

50 Single Unders – 30 Double Unders or 50 Single Unders – 30 Double Unders

16 Lunges – 15 Air Squats – 10 Jumping Squats

10 Up Downs – 8 Burpees – 6 High Jump Burpees

Follow this by 2 Rounds of…

10 PVC Passes

:30 FlagPole w/ PVC (R)

:30 FlagPole w/ PVC (L)

10 PVC OHS

Strength

SNATCH COMPLEX

EMOM x 10 MINUTES

Hang Power Snatch

+

Hang Squat Snatch

+

Overhead Squat

*Goal is to start with a moderate-light

load and build to moderate in first 5

sets. Hold same weight for last 5 sets

Hang Power Snatch (5 x 1 Complex)

Hang Snatch (5 x 1 Complex)

Overhead Squat (5 x 1 Complex)

WOD

Metcon (Time)

FOR TIME

80 Double Unders

20 Burpee Over Bar

20 Hang Power Snatches

(65/45) Rx+(95/65)

20 Overhead Squats

20 Hang Power Snatches

20 Burpee Over Bar

80 Double Unders

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