WEDNESDAY, AUGUST 31ST 2016

CrossFit Fannin – CrossFit

Behind The Neck Jerk (3 X 5 )

AT 60% OF 1RM PUSH JERK. DO NOT EXCEED 60% FOCUS IS SPEED.

5 REPS EVERY 2 MINUTES.

(6 MINUTES)

Push Jerk (5 X 2 )

EVERY 60 SECONDS COMPLETE 2 REPS AT 80% FOR 5 SETS. CONCENTRATION ON SPEED UNDER BAR.

(5 MINUTES)

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2 COMPLETE A 20 MINUTE AMRAP OF:

25 POWERSNATCHES (65/95)(95/135)

400 METER RUN (TOGETHER)

20 POWERSNATCHES

400(TOGETHER)

15 POWERSNATCHES

400 (TOGETHER)

10 POWERSNATCHES

400 (TOGETHER)

*TIME REMAINING MAX REPS AT (95/135) (125/185)

SCORING:

25/400=1 ROUND

20/400= 2 ROUNDS

15/400=3 ROUNDS

10/400= 4 ROUNDS

THEN MAX REPS ADDED INCLUDE PARTIAL ROUNDS IF NOT COMPLETED.

*divide up reps however you want, run together. Can start reps as soon as first runner is back.

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