Announcements
Kids & Teens class start times are changing to 3:45pm beginning August 7th.
Teens M & W 3:45 and Kids Tu & Th 3:45 Recurring class plans are available now!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
10 PVC Pass Throughs
8 PVC High Hang High Pulls
6 Bootstrap Squats
4 Inch Worms
into…
1 ROUND
10 PVC Around The Worlds
8 PVC Behind The Neck Push Press
6 Air Squats
4 Push-Ups to Pike
into…
1 ROUND
10 PVC Pass Through Lunges
8 PVC High Hang Muscle Snatches
6 PVC Overhead Squats
4 Hand Release Push-Ups to Pike
Strength
Option for EITHER Squat Snatch OR Power Snatch
Squat Snatch (1.) Squat Snatch*
1×3 (70%)
1×2 (75%)
3×2 (80%))
*Based off 1RM Snatch. If no 1RM complete sets at RPE 7-8.
(Score is Weight)
-Short Rest b/t P1 & P2-
Power Snatch (1.) Power Snatch*
1×3 (70%)
1×2 (75%)
3×2 (80%))
*Option Power or Deep Power. Based off 1RM Snatch. If no 1RM complete sets at RPE 7-8.
(Score is Weight)
-Short Rest b/t P1 & P2-
Snatch Pull (2.) Snatch Pulls**
3×3 (90%))
**Based off 1RM Snatch. If no 1RM complete sets at RPE 9.
(Score is Weight)
Week 4 of 8 Oly Cycle
Workout
Metcon (AMRAP – Reps)
AMRAP x 8 MINUTES
1-2-3-and so on…
Power Snatch (135/95)(95/65)
3-6-9-and so on…
Hand Release Push-Up*
*Option for Push-up
(Score is Total Reps)
KG BB: (60/42.5)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
5 As + Ts + Ys* w/LIGHT Weight*
5/5 Sciatic Nerve Floss
15 Empty Barbell Curls
*1 Rep = A + T + Y
-Rest as Needed b/t Sets-
(No Measure)
