CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
OPTIONAL WU MOBILITY (4:00 CAP)
1 ROUND
5 Cat Cows
5/5 Moose Antlers
8 Alt. Lunge + PVC Pass Thrus
8 Behind the Neck PVC Strict Press
8 PVC Good Mornings
GENERAL WARM-UP
AMRAP x 4 MINUTES
4 Alt. Box Step-Ups
4 Alt. DB Deadlifts
4/4 Single Arm Russian DB Swing
Into…
AMRAP x 4 MINUTES
4 Box Jumps*
4 Alt. DB Hang Power Snatch
4 Ring Rows
*Option to complete Box Jump Overs after 2:00.
Workout
“MYMC 23.2 (A)” (Time)
1.) ON A 12:00 RUNNING CLOCK…
FOR TIME*
28-22-16-10
Box Jump Overs (24/20)
Pull-Ups (Jumping Pull-ups)
Alt. Hang DB Snatches (50/35)(35/20)
(Score is Time)
*If you finish before 12:00…that is your score. If you do not complete the work, your score is 12:00 plus the reps remaining in seconds (if you have 30 reps remaining…12:30). All athletes rest the additional 1:00 between Part 1 & Part 2.
-Rest 1:00 b/t Part 1 & Part 2-
“MYMC 23.2 (B)” (Weight)
2.) ON A 7:00 RUNNING CLOCK…*
Build to Heaviest Complex of:
1 Hang Power Snatch
+
1 Power Snatch
*Bar can start loaded with first weight.
(Score is Weight)
Optional Cool Down
2 SETS FOR QUALITY (No Measure)
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)
