CrossFit – Tue, Jan 10

Announcements

5:30pm M-F class starts Monday, Jan. 16th!! (5p & 6p combined) Mark your calendars!

T-shirt/Tank/Zipper Hoodie preorder is LIVE! See sign up sheet on front desk. Preorder ends 1/21!

Nutrition Kickstart begins Jan. 16th! 6-week program to get your nutrition dialed in for 2023

CrossFit Fixx – CrossFit

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Warm-Up

WARM-UP

1 ROUND

30 Single Unders

10 PVC Pass Throughs

30 Mountain Climbers

10 Arm Haulers

Into…

1 ROUND

10 Single + Single + High Jump

7 Up-Downs

5 PVC Snatch Deadlift

5 PVC Snatch Push Jerk

Into..

1 ROUND

10 Single + Single + Double

5 Up-Downs Over Bar

3 BB Snatch Deadlift

3 BB Snatch Push Jerk

:20 Double Under Practice

Strength – All

Hang Power Snatch (10-8-6-10-8-6*)

*Light-Moderate for 1st wave and build to Moderate in the 2nd wave. The second wave of 10-8-6 should be heavier than the first.

Week 2 of 7 (Oly Cycle)

(Score is Weight)

Workout – All

Metcon (AMRAP – Rounds and Reps)

EMOM x 15 MINUTES

MIN 1&2 – AMRAP of…3 Hang Power Snatches (Athlete Choice, Mod/Mod-Heavy) + 7 Up-Downs Over Bar + 21 Double Unders*

MIN 3 – Rest

*Pick up where you left off. Reps on HPS should be performed unbroken.

(Score is Total Rounds + Reps)

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CrossFit Workouts for Week of 2/12-2/17/2024

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