TUESDAY, OCTOBER 18TH 2016

CrossFit Fannin – CrossFit


PS HIGH PULL + POWERSNATCH (1 X 1)

PERFORM 1 POWERSNATCH HIGH PULL + 1 POWERSNATCH
10 MINUTES TO COMPLETE 6 SETS. ( BUILDING LOADS ACROSS 6 SETS)

VIDEO FOR MOVEMENT HERE:

https://app.wodify.com/Exercises/Exercise_Show.aspx?VideoLibraryExerciseId=7

Metcon (AMRAP – Rounds and Reps)

15 MINUTE AMRAP WITH A PARTNER ALTERNATING MOVEMENTS OF:

6 CTB PULLUPS

8 POWERSNATCH (65/95)

16 BOX JUMPS(20/24)

RX+ ( 2 BAR MUS) (95/135)

PULLUP SCALE= 9

*SCALE LOADS AND BOX HEIGHTS

*ALTERNATING MOVEMENTS WITH YOUR PARTNER.

1: 6 CTB

2: 8 PS

1: 16 BOX JUMPS

ETC.

TEENS: Metcon (AMRAP – Rounds and Reps)

WARMUP:

JOG 200 METERS

HURDLES X 3 MINUTES

LINE DRILLS

SKILL: OVERHEAD SQUAT (PVC)

WOD:

AMRAP IN 8 MINUTES OF:

4 OVERHEAD SQUATS (LIGHT)

8 KB SWINGS

12 SITUPS

*CASHOUT SKILL WORK:

3 ROUNDS OF TABATA:

HANDSTAND HOLDS

SUPERMAN HOLDS

HOLLOW HOLDS

*ALTERNATING

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