Friday

Announcements

NEW CLASS ALERT!
ENDURANCE class begins this Sunday, 2/6 at 7:00am!
YOGA class takes place this Thursday at 6:15pm!

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND

:20 Singles

10 PVC Pass Through

10 PVC Snatch Grip Push Jerk*

10 Groiners

1 ROUND

:20 Single, Single, High Jump

10 PVC OHS

5 PVC Snatch Balance

10 Cossack Squats

1 ROUND

:20 Single, Single, DU Attempt

5 BB Snatch Grip Push Jerk*

5 BB OHS

5 Broad Jumps

*Snatch Grip Push Jerk is performed from behind the neck

Strength

Overhead Squat (3×6)

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 85%. Focus on perfect movement.

Week 5 of 8

(Score is Weight)

Workout

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

3 Unbroken Hang Squat Snatch*

75 Double Unders

*Barbell increases in weight every set. The athlete only gets 1 attempt to complete the 3 Hang Squat Snatch. They must then complete 75 DU before their next attempt. If they fail a set of Hang Squat Snatch, the athlete will go back 1 weight before attempting again. For example, if they miss (135/95), they must perform (115/75) and the Double Unders again before attempting (135/95).

BB1: (95/65)|(65/45)

BB2: (115/75)|(75/55)

BB3: (135/95)|(95/65)

BB4: (155/105)|(115/75)

BB5: (185/135)|(135/95)

BB6: (225/155)|(155/105)

(Score is Heaviest Weight)

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Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

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