MONDAY, OCTOBER 30TH 2017

CrossFit Fannin – CrossFit

Halting deadlift/hang clean/clean (1×1)

On the halt pause for 2 seconds above the knee
15 minutes to work to heavy single

-pause above knee for 2 full seconds and stand

-then back down to knee for hang clean

– then full clean

-may also do powerclean but note in box

-the big thing I’ve heard members discuss lately is improving the shrug and while that is important if you skip the deadlift of the clean and snatch the rest will be inefficient. So concentration this week will be the halted deadlift. Once that is perfected the shrug is the easy part!!

Metcon (Time)

3 rounds for time of:

-30 powercleans (75/115)

-30 wallballs (14/20)

-30 double unders

Time cap: 20 minutes

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