Announcements

April is CrossFit Fixx’s birthday month!! Thank you everyone for allowing Fixx to help you over the last 9 years!

CrossFit Fixx – Barbell Club

Warm-Up (10-min Cap) (No Measure)

2-3 Rounds:

10 PVC Pass Throughs

10 Air Squats

10 PVC Sots Press

:30ea. PVC Front Rack Stretch

10 Empty BB Clean DL

5 High Jumps

Snatch Grip Behind the Neck Push Press x 6 (6 Rounds for weight)

Every 1:15perform:

Set 1: 5 @ 50%

Set 2: 5 @ 60%

Set 3: 3 @ 70%

Set 4-10: 3 @ 80%

Clean Pull (Every 2:00 perform:
Set 1: 5 @ 50% of 1-RM Cleam
Set 2: 5 @ 60%
Set 3: 5 @ 70%
Set 4: 5 @ 80%)

Front Squat (Every 1:15perform:
Set 1: 5 @ 50%
Set 2: 5 @ 60%
Set 3: 3 @ 70%
Set 4-10: 3 @ 80%)

Core #11 (Weight)

Medicine Ball Shock Absorption Routine:

2 ROUNDS:

10 reps of each (rest :30 between sets):

Set 1:Double to Double

Set 2:Single to Double (L + R)

Set 3:Double to Single (L + R)

Set 4:Single to Single – Unilateral (L + R)

Set 5:Single to Single – Contralateral (L + R)

Rest 2:00 between rounds