MONDAY, DECEMBER 5TH 2016

CrossFit Fannin – CrossFit


2 powercleans + 1 hang clean (every 90 secs for 6 sets)

Doesn’t have to be unbroken but stay unbroken as long as possible with emphasis on straight arms and super aggressive shrug.
for a total of 9 minutes. Building weight each set.

Metcon (Time)

4 rounds for time of:

-7 hang powerclean

(75/115) (105/155)

-14 pullups

-21 wall balls (14/20)

TEENS: Metcon (Time)

WARMUP:

MEDBALL:

-OVERHEAD THROW

-CHEST PASS

-LATERAL TOSS

– GRANNY SHOT

-MEDBALL CLEAN AND THROW

-BACKWARD OVERHEAD TOSS

(TABATA EACH)

-LINE DRILLS

-SKILL WORK:

HANG POWERSNATCH

WOD:

21-15-9

-HANG POWERSNATCH

-FRONT SQUAT

-CASHOUT:

MAX DISTANCE PLATE CARRY (PINCH GRIP)

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