CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
:30 Row
10 PVC Pass Through
8 PVC Press From Half Squat*
4 Inch Worms
*1st Round Press from Front Rack, 2nd Round Snatch Grip Press from behind the Back.
Into…
1 ROUND
10 Up-Downs
6 BB Clean Deadlifts
10 BB Alt. Elbow Punches
6 BB Push Press
Into…
1 ROUND (Time Permitting)
6 Burpees
6 Snatch Deadlift
6 Hang Snatch High Pull
6 High Hang Muscle Snatch
Extended Warm-up
EMOM x 8 MINUTES* (No Measure)
MIN 1 – 2-4 Power Snatches
MIN 2 – 2-4 Hang Clean & Jerks
*Start Light and build to workout weight or slightly past.
(No Measure)
Workout
“WITCH WAY?” (Time)
FOR TIME 10 Power Snatches (115/75)(75/55) 20 Hang Clean & Overhead 2 0 Burpees 5 0/40 Cal Row 2 0 Burpees 20 Hang Clean & Overhead 10 Power Snatches (Score is Time)
Optional Cool Down
EMOM x 9 MINUTES (No Measure)
MIN 1 – :25/:25 Moose Antlers
MIN 2 – :50 90-90 Alt. Hip Rotations
MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.
(No Measure)
