CrossFit – Fri, Jul 14

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

EMOM x 4 MINUTES (:40 ON/ :20 OFF)

MIN 1 – Bike (RPM 50-60)

MIN 2 – Bike (RPM 55-65)

MIN 3 – Bike (RPM 60-70)

MIN 4 – Bike Workout Pace

Into…

2 ROUNDS

5 PVC Pass Thrus

5 PVC Snatch Deadlift + Upright Row

5 PVC Scarecrow Snatch

5 Burpees

Strength

High-Hang Snatch (1.) High Hang Squat Snatch*

1×5 (50%)

1×3 (55%)

3×2 (60%))

*Based off 1RM Snatch. If no 1RM complete sets at RPE 5-6.

*Option for Squat or Power

(Score is Weight)

-Short Rest b/t P1 & P2-

Metcon (Weight)

2.) Above the Knee Hang Pulls

3×5 (70%)

(Score is Weight)

Week 2 of 8 Oly Cycle

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

(15/12)(12/10) Cal Bike

6 Renegade Row + Power Clean (50/35)(35/20)*

*1 Rep = Push-Up + Row (R) + Row (L) + Power Clean.

(Score is Rounds + Reps)

KG DB: (22.5/15)

Optional Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 8/8 SA DB Upright Rows

MIN 2 – :45 Hollow Hold

MIN 3 – :45 EZ Bike

(No Measure)