THURSDAY , FEBRUARY 9TH 2017

CrossFit Fannin – CrossFit

3 POSITION POWERSNATCH (1 X 1)

HIGH HANG, HANG, FLOOR
12-15 TO WORK THE THREE POSITIONS:

-COULD BE STRENGTH WORK

-COULD BE TECHNIQUE WORK

-JUST LIKE THE POWERCLEAN HITTING MY POSITIONS AND BEING VIOLENT IS THE KEY TO EITHER LIFT.

Metcon (3 Rounds for time)

3 ROUNDS EACH FOR TIME OF:

-500 METER ROW

-30 DOUBLE UNDERS

-15 DB 1 ARM POWERSNATCH (35/50)

TEENS: Metcon (Time)

WARMUP:

2 ROUNDS OF:

100 METER RUN

10 AIR SQUATS

10 PUSH UP TO PIKES

LINE DRILLS

SKILL WORK: PUSH PRESS

WOD:

4 ROUNDS FOR TIME OF:

-8 STO

-10 WALL BALLS

-200 METER ROW

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