CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
EMOM x 6 MINUTES (or 2 Rounds)
MIN 1 – :30 Row + 5 Good Mornings
MIN 2 – :30 Row + 10 Alt. Pike Shoulder Taps
MIN 3 – :30 Row + 5/5 DB Seated Strict Press*
*Switch to SA Push Press in 2nd Round
Into…
1-2 ROUNDS (time permitting)
5 PVC Pass Thrus or Around the Worlds
5 Snatch Grip Deadlifts
5 PVC Behind the Neck Snatch Grip Strict and/or Push Press
5 Hand Release Push-Ups
Strength – All
Metcon (Weight)
EVERY 1:30 x 6 SETS*
1 High Hang Power Snatch
+
1 Hang Power Snatch
+
1 Power Snatch
*Start Light-Moderate and build to Moderate.
Week 6 of 7 (Oly Cycle)
(Score is Weight)
Workout – Performance
Metcon (Time)
FOR TIME
40-30-20
Alt. DB Power Snatch (50/35)
20-20-20
Handstand Push-Ups*
40-30-20
Cal Row**
*Option for Strict HS Push-Ups
**Alt. Cals 35-25-15
(Score is Time)
KG BB: (42.5/30)
Workout – Fitness
Metcon (Time)
FOR TIME
40-30-20
Alt. DB Power Snatch (35/30)
20-20-20
Hand Release Push-Ups*
30-20-10
Cal Row**
*Option for Seated DB Strict Press or Pike Push-Ups
**Alt Cals 25-15-10
(Score is Time)
KG BB: (35/25)
