Announcements
Sign up for the 2023 CrossFit Intramural Open!! Sign up at then front desk!
HELP WANTED! We need judges and volunteers for VDM on Saturday, Feb. 4th. Sign up sheet is on the front desk!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
3 ROUNDS
1:00 Bike → :45 Bike → :30 Bike*
5/5 DB Windmills
10 Alt. Lunges w/PVC Pass Thru
5 Jumping Air Squats w/PVC Overhead
*As the Bike time decreases, let’s increase the RPM!
Strength – All
Power Snatch (8-6-4-8-6-4*)
*Start Light-Mod and build to Moderate-Heavy. The second wave of 8-6-4 should be heavier than the first.
(Score is Weight)
Week 4 of 7 (Oly Cycle)
(Score is Weight)
Workout – Performance
Metcon (Weight)
EMOM x 12 MINUTE
MIN 1 – 20/15 Cal Bike
MIN 2 – 1 Power Snatch (Mod-Heavy)*
*Athlete chooses Moderate-Heavy loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Score is the combined total weight of all successful lifts.
(Score is Total Weight)
Workout – Fitness
Metcon (Weight)
EMOM x 12 MINUTE
MIN 1 – 15/12 Cal Bike
MIN 2 – 2 Power Snatch (Mod)*
*Athlete chooses Moderate loading to start. Reps do not need to be TNG. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lifts. Score is the combined total weight of all successful lifts.
(Score is Total Weight)
