CrossFit Fixx – CrossFit
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