wod

Tuesday

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

EVERY 2:30 MINUTES x 3 SETS

8 PVC Snatch Deadlifts

6 Lunge with PVC Pass Through

8 Single Ring Ring Row

8 Tight Kip Swings

Mobility in remainder of time*

* Suggested mobility → Bootstrappers, Groiners, Flag Pole, Push-Up To Pike

Extended Warm-up

Metcon (Weight)

EXTENDED WARM-UP

4 SETS

3 TNG Power Snatches*

-Rest as Needed b/t Sets-

*Start light and build to workout weight. Superset each set with one of two options:

Option 1…

2 Hips to Bar + 1 Bar Muscle-Up

Or…

Option 2…

2 Dynamic Kip Swing + 1 Pull-Up

(Score is Weight)

Workout

“POWER PLUS AMANDA” (Time)

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Burpee Pull-Up

(Score is Time)

KG BB: (60/42.5)|(42.5/30)
NOTE: Last Seen 3/25/2022

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