MONDAY, OCTOBER 3RD 2016

CrossFit Fannin – CrossFit


Push Jerk (6 X 2)

EACH SET BUILDING IN LOAD.

EACH REP WITH A FULL 2 SECOND PAUSE AT TOP. THINKING HEAD THROUGH THE WINDOW ACTIVE SHOULDERS.

*ONLY RECORDING LAST SET

*12 MINUTE CAP

Metcon (Time)

3 ROUNDS FOR TIME OF:

15 KB SWINGS(53/70)

15 HAND RELEASE PUSH UPS

400 Meter Run

*15 MINUTE CAP

CASH-OUT

3 ROUNDS OF:

DB FLOOR PRESS X 8 REPS (AHAP)

20 HOLLOW ROCKS

20 SECOND SUPERMAN (GOAL IS TO FROM HOLLOW HOLD INTO SUPERMAN WITHOUT USING HANDS ROLL RIGHT INTO

PRODUCT HIGHLIGHTS

I WANTED TO ADD A SECTION WHERE I COULD HIGHLIGHT SOME OF THE PRODUCTS MADE AVAILABLE TO YOU AT CROSSFIT FANNIN. WE CARRY PROGENEX AND FITAID PRODUCTS BECAUSE THEY ARE GREAT BUT MOST IMPORTANTLY BECAUSE THEY WORK. HERE ARE 2 OF THE MAIN PRODUCTS WE CARRY AND A LITTLE ABOUT THEM. (WILL HIGHLIGHT MORE THROUGHOUT THE WEEK)

PROGENEX RECOVERY:

Taken within 30 minutes of your workout, PROGENEX Recovery gives your muscles exactly what they need to recover faster and stronger—so that you can hit it hard again. And again. And again.

The key is that it contains the highest quality whey protein isolate available, that has been hydrolyzed through a proprietary enzymatic process. This procedure “cuts” the protein into tiny peptide sequences that can be quickly absorbed into the bloodstream. Fast absorption is essential to the recovery process, and these minute protein fractions have been proven to do just that.

How much better do athletes perform with PROGENEX Recovery? A university clinical trial demonstrated that athletes who consumed whey protein hydrolysate post workout not only recovered faster, they recovered stronger, than athletes who consumed water or a generic whey protein isolate.

PROGENEX MORE MUSCLE:

Significantly more enhanced than most protein molecules, the protein in PROGENEX More Muscle gets to your bloodstream–and hungry muscle fibers–fast! This speed is especially important when your muscles are experiencing a protein deficit, such as first thing in the morning, immediately after training and any other arduous stretches throughout your day. Begin taking PROGENEX More Muscle during these critical times and start realizing superior strength, size and body composition gains. When it comes to increasing energy, speeding recovery, stimulating muscle building and achieving your best body composition ever, PROGENEX More Muscle delivers MORE of everything you need!

TEENS: Hang Power Clean (EMOM FOR 6 X 3 REPS)

BTW 75-85%

TEENS: Metcon (Time)

FOR TIME:

RUN 200 METERS

THEN

3 ROUNDS OF

10 HPC

10 HRPU

RUN 200 METERS

*SCALE UP TO 400 METERS IF READY

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