MONDAY, AUGUST 15TH 2016

CrossFit Fannin – CrossFit

Front Squat (4 X 3)

4 SETS OF 3 REPS:

1ST REP WILL BE A PAUSE SQUAT FOR 2 SECONDS AT BOTTOM THEN 2 REGULAR FRONT SQUATS. SHOULD BE AROUND 80% OF 1RM. CAN BE BUILDING SETS WITH INCRESING WEIGHT OR COULD STAY ACROSS THE BOARD SAME WEIGHT. BUT START AT 80%. MAKE SURE YOU WARM UP TO YOUR LOADS.

Metcon (Time)

FOR TIME COMPLETE:

12 HSPU

15 Backsquats (135/185)

20 burpees

9 HSPU

18 Front squats (95/135)

20 burpees

6 HSPU

21 OHS (65/95)

20 burpees

*MUST CHANGE WEIGHTS WITH EACH LIFT.

*BURPEES MUST BE COMPLETELY VERTICLE HANDS OVER HEAD FEET MUST LEAVE GROUND.

TEENS: Push Jerk (1X1)

10 MINUTES TO WORK ON THE PUSH JERK.

TEENS: Metcon (Time)

FOR TIME 1/2 “JACKIE”:

ROW 500 METERS

25 THRUSTERS

15 PULLUPS

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