CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
Into…
4 ROUNDS (:15 EACH)
– Jumping Jacks
– PVC Pass Throughs
– Jumping Squats*
– Hollow Hold
*Round 3 switch to PVC Jumping Back Squat, Round 4 sub for PVC Jumping OHS
COACHES NOTE: Have Barbells and PVC pipes ready at the start of class
Strength
Metcon (Weight)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex:
1 Hang Power Snatch
+
1 Overhead Squat
+
1 Hang Squat Snatch
(Score is Weight)
Week 3 of 8
Workout
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
21 Hang Power Snatch (95/65)|(65/45)
(Score is Time)
KG BB: (42.5/30)|(30/20)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Twisted Cross (R)
2:00 Twisted Cross (L)
1:00 Calf Stretch (R)
1:00 Calf Stretch (L)
