- by Brice Helms
- 1 minute read
CrossFit – Tue, Feb 14
Announcements
Friday Night Lights!
We will be open at 4:30p for warm-ups. First heat will be at 5:00p. Workout heat times will be posted Thursday evening after the OPEN workout Announcement. Friday night WODs will not count toward class membership counts.
No classes this Saturday, Feb. 18th due to staff training. Barbell Club and Rowing will resume Saturday, Feb. 25th.
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1-2 ROUNDS (2:00 CAP)
6 Good Mornings
6 Push-Up to Pike
6 Alt. Samson Lunges
Into…
AMRAP x 5 MINUTES
4/4 Lateral Step-Ups*
4 Snatch Deadlifts
4 Hang High Pulls
4 Strict Press
*Switch to Box Jumps / Alt. Step-Ups at halfway
Strength – All
Power Snatch (ON AN 18:00 RUNNING CLOCK…
Build to a Heavy 1-Rep)
Week 7 of 7 (Oly Cycle)
(Score is Weight)
Workout – Performance
“BE MINE” (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
3 Power Snatches (115/75)
9 Box Jumps (24/20)
-Rest 1:30-
AMRAP x 4 MINUTES
2 Power Snatches (135/95)
6 Box Jumps
-Rest 1:30-
AMRAP x 3 MINUTES
1 Power Snatch (155/105)
3 Box Jumps
(Score is Total Rounds + Reps)
KG BB1: (52.5/35)
KG BB2: (60/42.5)
KG BB3: (70/47.5)
NOTE: W.O.W. this our pick for epic workout of the week!
Workout – Fitness
“BE MINE (FITNESS)” (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
3 Power Snatches (75/55)
9 Box Jumps (20)
-Rest 1:30-
AMRAP x 4 MINUTES
2 Power Snatches (95/65)
6 Box Jumps
-Rest 1:30-
AMRAP x 3 MINUTES
1 Power Snatch (115/75)
3 Box Jumps
(Score is Total Rounds + Reps)
KG BB1: (35/25)
KG BB2: (42.5/30)
KG BB3: (52.5/35)
NOTE: W.O.W. this our pick for epic workout of the week!