CrossFit Fixx – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
20 Mountain Climbers
10 PVC Pass Through
10 Jumping Squats
1-2 ROUNDS
10 Up-Downs
5 PVC Wide Push Press (Behind Neck)
5 PVC OHS
Strength
Overhead Squat (4×3*)
*All working sets @ Heavy weight. If you have a 1RM OHS, this should be roughly 90+%. Focus on perfect movement.
Week 3 of 8
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15 Bar Facing Up-Downs
5 Hang Squat Snatch (135/95)|(95/65)
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
Optional Finisher
Metcon (Time)
3 ROUNDS FOR TIME
50 Air Squats
15 Hand Release Push-Ups
(Score is Time)
