TUESDAY, DECEMBER 6TH 2016

CrossFit Fannin – CrossFit


3 POSITION POWERSNATCH (EMOM FOR 8 MINUTES)

HIGH HANG, HANG, FLOOR
COMPARE TO 8/03 TRYING TO ADD WEIGHT. SAME WEIGHT ACROSS. SHOULD BE BTW 80-90% OF 1 RM.

Metcon (AMRAP – Rounds and Reps)

3 MINUTE AMRAP OF:

21 OHS (65/95)

21 BURPEES OVER BAR * CAN STEP

REST 3 MINUTES

Metcon (AMRAP – Rounds and Reps)

3 MINUTE AMRAP OF:

18 OHS (75/115)

18 BURPESS OVER BAR

REST 3 MINUTES

Metcon (AMRAP – Rounds and Reps)

3 MINUTE AMRAP OF:

15 OHS (95/135)

15 BURPEES OVER BAR

REST 3 MINUTES

Metcon (AMRAP – Rounds and Reps)

3 MINUTE AMRAP OF:

12 OHS (105/145)

12 BURPEES OVER BAR

TEENS: Metcon (AMRAP – Rounds and Reps)

WARMUP:

2 ROUNDS OF:

100 METER RUN

15 LATERAL JUMPS

10 BOX JUMPS

15 JUMPING JACKS

5 TUCK JUMPS

LINE DRILLS

SKILL WORK:

CHEST TO BAR PULLUPS

PULLUPS

LOW BAR MUSCLE UPS

*15 MINUTES

WOD:

9 MINUTE AMRAP OF:

5 DEADLIFTS

10 BOX JUMPS

15 SITUPS

*CASHOUT:

HANDSTAND WALKUPS

-NOSE TOUCH WALL AND MUST WALK BACK DOWN

OR

-AS VERTICAL AS POSSIBLE AND MUST WALK DOWN

X 3-5 REPS

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