MONDAY, OCTOBER 17TH 2016

CrossFit Fannin – CrossFit


Power clean and jerk into back squat (6 X 1)

WORK UP TO HEAVY SINGLE OF POWERCLEAN AND JERK INTO BACK SQUAT.

15 MINUTES.

6 x 1 is building sets today only recording the last set. The last time we did this was 9/19/15 for a heavy single for comparison.

Metcon (Time)

FOR TIME COMPLETE:

20 OH LUNGES (STATIONARY)

20 BAR OVER BURPEES

200 METER RUN

30 THRUSTERS

200 METER RUN

20 BAR OVER BURPEES

20 OH LUNGES

RX= 65/95

TEENS: Metcon (Time)

WARMUP:

400 METER JOG

TABATA:

WALKING LUNGES

FORWARD ROLLS

AIR SQUATS

LINES:

STRETCH +

SIDE SHUFFLE

CARIOCA

INCH WORM

SKILL WORK: DEADLIFT

WOD:

9-6-3-6-9

TOES TO BAR

DEADLIFTS

RUN 100 METER BTW ROUNDS AND AT FINISH

*TTB SCALE= TOES TO KB

*HANG CHALLENGE: WHO CAN HANG FROM PULLUP THE LONGEST.

CASHOUT SKILL: HOLLOW HOLD

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