CrossFit – Tue, Aug 1

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

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Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

1 ROUND

30 Single Unders

15 PVC Pass Throughs

10 Alt. Groiner + Twist

Into…

1 ROUND

30 Single + Single + High Jump (or Double Under)

5 PVC Snatch Grip Push Press

5 PVC Snatch Grip Push Jerk

5 PVC Back Squat

5 PVC Overhead Squat

Into…

SPECIFIC WARM-UP

:30 Double Under Practice

5 BB Snatch Deadlift

5 BB Muscle Snatch

5 BB Snatch Grip Push Jerk

5 BB OHS

Strength

Squat Snatch (1.) Squat Snatch*

1×2 (80%)

1×2 (85%)

3×1 (90%))

*Based off 1RM Snatch. Based off 1RM Snatch. If no 1RM complete sets at RPE 8-9.

*Option Power or Deep Power.

(Score is Weight)

-Short Rest b/t P1 & P2-

Snatch Pull (2.) Snatch Pulls**

3×2 (100%))

**Based off 1RM Snatch. If no 1RM complete sets at RPE 10.

(Score is Weight)

Week 5 of 8 Oly Cycle

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

3 Hang Power Snatch (75/55)

7 Overhead Squats

21 Double Unders*

*Option for 7 Back Squats and 40 Single Unders.

(Score is Rounds + Reps)

KG BB: (35/25)

Optional Cool Down

EMOM x 8 MINUTES (No Measure)

MIN 1 – :25/:25 Lacrosse Ball Bottom Foot Smash

MIN 2 – :50 Foam Roll

(No Measure)

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