Sunday

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 SETS FOR QUALITY

5 Inch Worms w/ Push-Up

5 Behind the Neck Snatch Grip PVC Presses

5 Back Rack PVC Jumping Squats

10 Alt. Cossack Squats (PVC Optional)

5 Muscle Snatch

*Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.

Strength

Metcon (Weight)

4 SETS*

2 Reps of the Complex…

1 Snatch Pull

+

1 Hang Power Snatch

*All working sets should be Mod-Heavy…about 75-80% of 1RM Snatch. Each Rep = 1+1. Option to build in later sets if perfect mechanics are maintained.

(Score is Weight)

Week 2 of 8

Workout

“GEORGIE” (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES*

7 Burpees

11 Push-ups

22 Kettlebell Swings (53/35)|(35/26)

*Buy-In to workout is 65 Sit-ups

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 21 MINUTES*

7 Burpees

11 Push-ups

22 Kettlebell Swings (53/35)|(35/26)

*Buy-In to workout is 65 Partner Sit-ups with a Med-Ball.

**Partner 1 Works on the Burpees and Push-Ups while P2 performs the KBS. 1 Round = Both partners performing all the reps. The KB may not touch the floor. If the KB Touches the floor, both athletes must perform a 100m Partner run before resuming.

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)

POPULAR POSTS

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!

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