Announcements
No Classes this Saturday, Feb. 4th due to Valentine’s Day Massacre event. Regular classes resume next week!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
:45 Cal Bike
10 Burpees
8 Ring Rows
6 Scap Pull-Ups
4 Kip Swings
Into…
2 ROUNDS*
5 Snatch Grip Deadlifts
5 Above the Knee High Pulls**
5 ATK Muscle Snatch**
5 ATK Power Snatch**
*RND 1 w/ PVC. RND 2 w/ BB.
**Option to take BB from Below the Knee position in 2nd round.
Strength – All
Power Snatch (EMOM x 10 MINUTES
2 Power Snatch*)
*Start Moderate and build every other set to Moderate-Heavy. Reps must be Touch and Go.
Week 5 of 7 (Oly Cycle)
(Score is Weight)
Workout – Performance
Metcon (Time)
5 ROUNDS FOR TIME
4 Bar Muscle-Ups
6 Hang Power Snatches (115/75)
12/10 Cal Bike
2 Bar Muscle-Ups
3 Hang Power Snatches
(Score is Time)
KG BB: (52.5/35)
Workout – Fitness
Metcon (Time)
5 ROUNDS FOR TIME
4 Pull-Ups
6 Hang Power Snatches (95/65)
10/8 Cal Bike
4 Pull-Ups
3 Hang Power Snatches
(Score is Time)
KG BB: (42.5/30)
Optional Cool Down
FOR RECOVERY (No Measure)
6:00 of Yoga Flow…
Suggested Flow:
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
1:00 Frog Stretch
1:00 Rebound
(No Measure)
