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wod

Wednesday

Announcements

Calling all 2nd thru 5th grade kids!
CrossFit Kids begins Tuesday, 9/13 at 4pm with Coach Ben!!
Please share w/other parents and ask a coach if you have ?’s.

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m Run

8 Lunges with PVC Pass Through

8 Push-Up to Pike

8 PVC Overhead Squats

Strength

Snatch (Heavy 1-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Snatch

(Score is Weight)

Week 1 of 9

Workout

Metcon (AMRAP – Reps)

1.) 3 SETS

ON A 2:00 RUNNING CLOCK…

200m Run

Max Power Snatches with Time Remaining (75% of 1-Rep Snatch)

-No Additional Rest b/t Sets-

(Score is Total Reps)

-Rest 2:00 b/t Part 1 & Part 2-

Metcon (AMRAP – Reps)

2.) 3 SETS

ON A 2:00 RUNNING CLOCK…

200m Run

Max Hang Power Snatches with Time Remaining…(55% of 1-Rep Snatch)

-No Additional Rest b/t Sets-

(Score is Total Reps)

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