CrossFit – Fri, Aug 18

Announcements

4-week Nutrition Program begins Aug. 28th!

Go to crossfitfixx.com to register.

We have updated our program specific waivers. Please check your email or sign one electronically on the gym kiosk. Thanks!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Bike – Legs Only + :30 Bike – Arms Only

10 PVC Pass Through

8 PVC Behind The Neck Push Press

6 Tempo Air Squats (32×1)

4 Alt. Groiners

into…

2 ROUNDS

10/8 Cal Bike (:45 CAP)

10 PVC Pass Through Alt. Lunges

8 PVC High Hang Muscle Snatches

6 PVC Snatch Balances

4 Alt. Scorpion Stretch

Strength

EMOM x 6 MINUTES* (Weight)

1 Hang Power Snatch

+

1 Squat Snatch**

*Start Light and build to Moderate. This is a Deload Week.

**Option for Power Snatch.

(Score is Weight)

Week 7 of 8 Oly Cycle

Workout

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

10/8 Cal Bike

4 Hang Power Snatch or Hang Squat Snatch (135/95)(95/65)

*Add 1 Hang Power/Squat Snatch after each full round. Ex: R1 = 4, R2 = 5, R3 = 6, and so on.

(Score is Rounds + Reps)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Single Arm DB/KB Overhead Hold

MIN 2 – :50 Deadbug or Hollow Hold

MIN 3 – :50 EZ Bike

(No Measure)

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