TUESDAY, AUGUST 23RD 2016

CrossFit Fannin – CrossFit

Back Squat (4X3)

*JUST LIKE TO FRONT SQUAT LAST WEEK. 1ST REP FULL 2 SECOND PAUSE THEN 2 REPS.

*SHOULD BE AT OR HIGHER THAN 80% AND HIGHER THAN THE FRONT SQUAT CYCLE.

Metcon (6 Rounds for reps)

EMOM FOR 24 MINUTES COMPLETE:

1. 1-5 BAR MUSCLE UP (CTB, PU, PU PROGRESSION)

2. 10 KB SWINGS (53/70)

3. CALORIE ROW (W-10, M-15)

4. 20 ABMAT SITUPS

*WILL BE IN FOUR GROUPS ROTATING THRU.

*SCORING WILL BE TOTAL REPS PER ALL 4 STATIONS. FOR EXAMPLE. MAX WOMENS REPS: 45 MAX MENS REPS : 50

*COULD SUB 100 METER RUN FOR ROW

RX+: WILL BE FOR MUSCLE UP ONLY

TEENS: Deadlift (5 X 3)

SHOULD BE MODERATE LOADS. NOONE TO EXCEED 165 LBS. REPS SHOULD BE ON POINT GREAT TECHNIQUE AND UNBROKEN.

12 MINUTES.

TEENS: Metcon (Time)

WARM UP:

10 KIP SWINGS, BEAR CRAWL, 10 SQUAT JUMPS, INCH WORMS, 10 SITUPS, HIGH KNEES

WOD:

TEAM CHIPPER:

RUN 800 METERS

30 BACK SQUATS

30 HRPU

30 DEADLIFTS

30 WALKING LUNGES WITH PLATE OVERHEAD.

*DIVIDE UP REPS. BACK SQUAT CAN BE FROM RACK OR GROUND. DEADLIFT MAX WEIGHT 125

WALKING LUNGE-10-25LBS

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