TUESDAY, NOVEMBER 29TH 2016

CrossFit Fannin – CrossFit


Power Clean (5 X 4)

2 REPS EVERY 30 SECONDS FOR 5 MINUTES BTW 70-80% STAYING SAME WEIGHT ACROSS ALL 20 REPS

Metcon (AMRAP – Rounds and Reps)

20 MINUTE AMRAP OF:

5 BEAR COMPLEX (65/95) (95/135)

200 METER RUN

*BEAR COMPLEX CLICK HERE FOR DEMO https://www.youtube.com/watch?v=5_lc4X-7szY

*ON THIS WOD THE BEAR COMPLEX DOESN’T HAVE TO GO UNBROKEN

TEENS: Metcon (AMRAP – Reps)

WARMUP:

HURDLES X 3 MINUTES

LINE DRILLS

SKILL WORK:

DEADLIFT TO BOX JUMP

5 X 3 REPS AT 80-85% OF 1 REP EACH SET FOLLOWED BY 3 HIGH

BOX JUMPS

*WARMUP TO THAT LOAD MAX TIME 15/20 MINUTES

WOD:

9 MINUTES ASCENDING LADDER OF:

2 DEADLIFTS

2 SITUPS

2 HRPU

4 DEADLIFTS

4 SITUPS

4 HRPU

ETC. 6, 8, 10, 12

CASHOUT SKILL WORK:

HANDSTAND HOLDS AND FLIP UPS

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