MONDAY, OCTOBER 16TH 2017

CrossFit Fannin – CrossFit

Deadlift (1 x 3 )

Warmup good then perform:

3 @ 65%

3@ 75%

3 @ 85%

No unbroken sets all reps single and really concentrating on technique

Metcon (Time)

For time complete:

-1000 meter row buy in(1 time only)

Then 5 rounds of:

– 10 pullups (15 rx+)

– 7 push jerks ( weight will increase each set)

Rx:

W-65/75/85/95/105

M-85/100/115/130/145

RX+:

W:85/95/105/115/125

M: 105/125/145/165/185

Scales:

Loads on push jerk

* finish about 90%ish then go down 10 pounds each set to start

– pull ups make the modification challenging

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