THURSDAY, SEPTEMBER 29TH 2016

CrossFit Fannin – CrossFit

“BRING A FRIEND DAY”


SKILL

GOOD WARMUP 8-10 MINUTES:

SKILL:

1 ARM DB POWERSNATCH

DB LUNGE

HSPU AND MODIFICATIONS.

Metcon (Time)

21-15-9 REPS OF:

1 ARM DB POWERSNATCH (ALTERNATING EACH REP)

(30/50) (55/75)

DB LUNGE (STATIONARY AND ALTERNATING)

HSPU

*BOX MODIFICATION TODAY

BRING A FRIEND:

15-9-6

1 ARM DB POWERSNATCH

UNWEIGHTED LUNGES

PLATE PRESS

CASH-OUT

TABATA X 6 OF:

HOLLOW ROCKS

PLANKS

BICYCLES

TEENS: Thruster (TECHNIQUE)

8-10 TO WORK SKILLWORK ON THE THRUSTER:

1. FEET AT SHOULDERS

2. ELBOWS IN RACK POSITION

3. GREAT SQUAT WITH WEIGHT IN HEELS

4. EXPLODE OUT OF THE BOTTOM EXTENDING HIPS

5. ACTICE SHOULDERS HEAD THROUGH WINDOW

TEENS: Metcon (Time)

WOD:

2 ROUNDS OF:

8 THRUSTERS

8 PULLUPS

2 ROUNDS OF:

10 THRUSTERS

10 PULLUPS

2 ROUNDS OF:

12 THRUSTERS

12 PULLUPS

*TIME SHOULDN’T BE PAST 3 MINUTES FOR EACH SECTION. IF IT IS THEN SCALE ACCORDINGLY.

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