THURSDAY, SEPTEMBER 22ND 2016

CrossFit Fannin – CrossFit

Hang Power Snatch (1 X 1)

15 MINUTES TO WORK THE SKILL.

HANG POWERSNATCH OR HANG SNATCH.

Metcon (AMRAP – Rounds and Reps)

12 MINUTE AMRAP OF:

8 POWERSNATCH

8 HSPU

100 METER RUN

RX 65/95

RX+ 95/135

SUB FOR HSPU = BOX OR KNEELING PLATE PRESS.

TEENS WARMUP

5 MINUTE WARM UP PACE OF:

7 AIRSQUATS

3 FORWARD ROLLS

LUNGE WALK CONE TO CONE

7 KIPPING SWINGS

BROAD JUMP CONE TO CONE

7 SITUPS

INCH WORM CONE TO CONE

*REPEAT IF TIME

TEENS: Deadlift (1 x 1)

10 minutes to work the skill.

TEENS: Metcon (AMRAP – Rounds and Reps)

10 MINUTE AMRAP OF:

-100 METER SHUTTLE RUN (25 X 4)

-10 DEADLIFTS

-15 DOUBLE UNDERS OR 30/45 SINGLES

*DEADLIFT

PRE 6TH- 55

6- 65

7-85

8-95

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