WEDNESDAY, MAY 2ND 2018

CrossFit Fannin – CrossFit

Warm-up

200 METER RUN

15 AIR SQUATS

200 METER RUN

15 PVC PASS THRU’S

200 METER RUN

15 PVC OVERHEAD SQUATS

3 POSITION POWERSNATCH

HIGH HANG, HANG, FLOOR
20 MINUTES TO WORK THE SKILL BY SINGLES. HANG ON TO THE BAR BTW HH, H, AND FLOOR. IF NEEDED YOU CAN RESET BTW THE HH,H, AND FLOOR AS WEIGHT GOES UP.

GOAL IS TO WORK UP TO 75% MAYBE 80% OF YOUR 1 RM.

YOU CAN ALSO WORK THE SNATCH INSTEAD OF POWER.

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
WEIGHT SHOULD GO AS UNBROKEN AS POSSIBLE.

TIME CAP=20 MINUTES

WORKSHOP/CLINIC:

REMEMBER THIS SATURDAY WE BE OUR PULLUP CLINIC:

1. COST WILL BE $20 FOR MEMBERS/$40 FOR NON-MEMBERS.

2. COME PREPARED TO LEARN AND CHANGE BAD HABITS.

3. HOPEFULLY YOU HAVE DONE YOUR HOMEWORK.

4. WE WILL GIVE YOU EVERY PIECE YOU NEED TO MAKE YOUR PULLUPS AWESOME, BUT YOU HAVE TO DO THE HARD STUFF ( STRICT WORK, EXTRA TIME, DRILLS, DRILLS, AND MORE DRILLS)

5. BODY POSITION IS LITERALLY EVERYTHING!!!!!!

PLAN ON ROUGHLY 90 MINUTES-2 HOURS.

9:45-11:45

%d bloggers like this: