CrossFit – Wed, Jul 19

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

1 ROUND

10 Air Squats

10 PVC Pass Thrus

10 Arm Haulers

15 Calf Raises

15 Tib Raises

Into…

1 ROUND

10 Alt. 90-90 Hip Rotations

10 PVC Snatch High Pulls

:30 Single Unders

Into…

1 ROUND

10 Drop Squats*

10 Scarecrow Snatches

:30 Double Under Practice

*Start on the toes, drop to Quarter Squat first round and each round of the WU, drop lower and lower!

Strength

Hang Snatch (1.) Hang Squat Snatch*

1×5 (60%)

1×3 (65%)

3×2 (70%))

*Based off 1RM Snatch. If no 1RM complete sets at RPE 6-7.

*Option for Hang Power Snatch

(Score is Weight)

-Short Rest b/t P1 & P2-

Snatch Pull (2.) Below the Knee Pulls**

3×5 (80%))

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

(Score is Weight)

Week 3 of 8 Oly Cycle

Workout

“FIRE & ICE” (Time)

FOR TIME
18-15-12-9
Hang Power Snatch (95/65)(65/45)

*Complete 75 Double Unders after each set.

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Lacrosse Ball Bottom Foot Smash

10 Banded Ws

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)

POPULAR POSTS

How Do I Stay Motivated to Work Out?

Some people are always fired up to hit the gym, but others find it harder to get moving and stay moving.

If you struggle with motivation at times, here are four tips to help you!

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx