MONDAY, MARCH 6TH 2017

CrossFit Fannin – CrossFit


Front Squat (1 X 1 )

3 REPS @ 70%

2 REPS@ 75%

2 REPS@80%

1 REP @ 85%

1 REP @ 90%+

(10-15 MAX INCLUDING WARMUP SETS)

Metcon (AMRAP – Reps)

EMOM FOR :

1: ROW 150/200 METERS

2: 10 THRUSTERS (65/95)

3: 15 SITUPS

4: 10 BURPEES

5:REST

(5 ROUNDS EACH=25 MINS)

*SCALE LOADS AND REPS AS NEEDED.

WOMEN MAX= 185 PER ROUND

*SCORING TOTAL REPS AT THE END

MEN MAX= 235 PER ROUND

* 6 PPL PER ROUND ROTATING EVERY MINUTE

TEENS: Metcon (Time)

WARMUP:

TABATA:

WALL TO WALL

SITUPS

PLANKS

PUSHUPS

SKILL WORK:

SUPER SLOW DEADLIFT + 2 SEC. PAUSE TO HANG POWERCLEAN

WOD:

5 ROUNDS FOR TIME OF:

10 DEADLIFTS

15 SITUPS

20 DOUBLE UNDERS (40 s)

CASHOUT: MAX HEIGHT BOX JUMPS

%d bloggers like this: