MONDAY, AUGUST 8TH 2016

CrossFit Fannin – CrossFit

Hang Snatch (5 X 3)

EVERY 2 MINUTES FOR 10 MINUTES COMPLETE 3 HANG SNATCH AT 70/75% OF YOUR 1 RM.

*COULD BE LIGHTER IF YOU WANNA WORK THE SNATCH OR COULD ALSO STAY WITH HANG POWERSNATCH.

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
95/135 WEIGHT LOADS

TEENS: Hang Power Clean (1 X 1)

10 MINUTES OF SKILL WORK ON THE HANG POWERCLEAN

TEENS: Metcon (Time)

WARMUP:

TABATA:

HANDSTAND KICKUPS OR WW

LUNGES

SQUATS

PUSHUPS

WOD:

300 METER WALK FOR TIME

WITH A BAR ON YOUR BACK

-EVERY SMALL CONE DO 10 JUMPING BACK SQUATS

-EVERY BIG CONE DO 5 HANG POWER CLEANS

CASHOUT: ACCUMALATE 3 MINUTES OF PLANK HOLDS

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