TUESDAY, NOVEMBER 15TH 2016

CrossFit Fannin – CrossFit


Powerclean and jerk (1 x 1 )

15 minutes to work pc and jerk. Concentration is not necessarily weight loads move with good technique. When we allow numbers to come before form that’s when things go bad.

Metcon (Time)

4 rounds of:

6 Powerclean and jerks (65/95)(95/135)

8 back or front rack alternating lunges

10 box jumps (20/24)

CASH-OUT

3 rounds of:

15 hollow rocks

15 kb twist

15 banded pull aparts

TEENS: Metcon (AMRAP – Reps)

WARMUP:

TABATA :

SQUATS, SITUPS, LATERAL JUMPS, DOT DRILL, TUCK JUMPS

LINE DRILLS

SKILL: HANG POWERCLEAN AND JERK

WOD:

MINUTE 1: 1 PC&J AND 1 BOX JUMP

MINUTE 2: 2 PC&J AND 2 BOX JUMPS

ETC. UNTIL YOU CAN NO LONGER COMPLETE THE GIVEN REPS FOR THAT MINUTE

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