CrossFit – Sat, Jan 13

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

1 ROUND

5 Inch Worms

5/5 Groiner Twists

10 Cossack Squats

20 PVC Pass Throughs

into…

1 ROUND

10 Up Downs

6 PVC Hang Muscle Snatch

6 PVC Snatch Grip Push Jerks

6 PVC Overhead Squat

into…

1 ROUND

6 Burpees

3 PVC Snatch Deadlift

3 PVC Hang Power Snatch

3 PVC Overhead Squat

Strength

EVERY 1:30 x 6 SETS* (Weight)

2 Snatches

+

1 Hang Snatch

*Option for Squat or Power. Start at first workout weight and build up to or past third workout weight.

(Score is Weight)

Workout

IN TEAMS OF 2… (AMRAP – Reps)

AMRAP x 17 MINUTES*

40 Synchro Burpees

30 Snatches (Athlete Choice, Light)

30 Synchro Burpees

30 Snatches (Athlete Choice, Moderate)

20 Synchro Burpees

30 Snatches (Athlete Choice, Mod-Heavy)

10 Synchro Burpees

Max Rep Snatches (Athlete Choice, Heavy) with Time Remaining…

*P1 and P2 will complete all Burpees together. Power Snatches will be split as needed. While P1 works on Power Snatches P2 rests. Option for Squat or Power Snatches.

(Score is Total Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. 90/90 Hip Rotations w/ Good Morning

5/5 Sciatic Nerve Floss

10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

(No Measure)