CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
10 Banded Upright Rows
10 Supinated Band Pull-Aparts
10 Overhead Band Pull Aparts
10 Alt. Bird Dogs
10 Arm Haulers
Into…
2 ROUNDS
8 Up-Downs
8 PVC Pass Thrus
8 PVC Scarecrow Snatch
8 Burpees
8 PVC Behind the Neck Strict Press
8 PVC Overhead Squats
Strength
Snatch (ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Snatch)
(Score is Weight)
Week 1 of 8 Oly Cycle
Workout
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
(Score is Time)
KG BB: (60/42.5)
OR…
Randy (Time)
For Time:
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
(Score is Time)
KG BB: (35/25)
Optional Cool Down
Metcon (No Measure)
5:00 Foam Roll or Lacrosse Ball Smash
Emphasis on the following…
Lats
Pecs
Quads
Hamstrings
(No Measure)