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CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1 Round
20 Toe Touch Jumping Jacks
10 Banded Pass Throughs
8 Plank to Pike
6 Banded Pull Aparts
Into…
1 Round
10 Up-Downs
10 Banded Around the Worlds
8 Tempo Push-Ups (31X1)
6 Overhead Banded Pull Aparts
Into…
1-2 Rounds (Time Permitting)
5 PVC Cuban Press*
5 Hang Muscle Snatch
5 Behind the Neck Snatch Grip Push Jerks
*Athletes hold the PVC pipe in their Snatch grip and perform an upright row into a press overhead practicing bar path.
Strength – All
EVERY 1:30 x 5 SETS (Weight)
1 Power Snatch
+
2 Hang Power Snatches
*Start Light and build to Moderate.
(Score is Weight)
Workout – All
4 SETS (AMRAP – Rounds and Reps)
AMRAP x 3 MINUTES
1-2-3-and so on…
Power Snatch (Athlete Choice)*
2-4-6-and so on…
Push-Ups
-Rest 1:30 b/t Sets-
*Weight Options…
(95/65)
(135/95)
(155/115)
Start at the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
KG BB1: (42.5/30)
KG BB2: (60/42.5)
KG BB3: (70/47.5)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
1:00 Walking Rest or EZ Bike
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers
-Rest as Needed b/t Sets-
(No Measure)
