CrossFit Fixx – CrossFit
Warm-up
3-4 ROUNDS (Time Permitting)
:30 Row @ Mod Pace
10 Lunge + PVC Pass Through*
8 Up-Downs
6 Push-Up to Pike
*Rnd 3+4 complete PVC Overhead Squats.
Strength
Metcon (Weight)
EVERY 1:30 x 7 SETS*
1 Power Snatch
+
1 Deep Hang Power Snatch
*Start Moderate and build to Moderate-Heavy. Catch at parallel or slightly above.
(Score is Weight)
Week 5 of 9
Workout
Metcon (8 Rounds for time)
4 ROUNDS FOR TIME
15/12 Cal Row
7 Power Snatches (115/75)|(75/55)
-Rest 2:00-
4 ROUNDS FOR TIME
15 Up-Downs Over Bar
7 Power Snatches
(Score is Total Time)
KG BB: (52.5/35)|(35/25)
