THURSDAY, JUNE 21ST 2018

CrossFit Fannin – CrossFit

Warm-up

20 Air Squats

1 Minute Row

10 PVC pass thrus

1 Minute Row

10 Overhead Squats

With an empty barbell:

10 Muscle power Snatch

10 High Hang Power Snatch

10 Power Snatch

Power Snatch (5×6)

5 Minute EMOM:

6 Power Snatch @ 50-55% of 1RM

REST 1 minute

Power Snatch (10×1)

5 Minute EMOM:

Every :30 do 1 Power Snatch (heavier)

*The first EMOM should be touch and go reps. This is technique work over anything else. Focus on your positioning and catching the bar with your arms completely locked out.

Second emom should be challenging singles.

Metcon (AMRAP – Reps)

15 Minute Alternating EMOM:

150 meter run (200 meter)

15 Kettlebell Swings (35/53)

10 Burpee Box Jumps (20/24)

*Scale the weight on the kettlebell swings so that they are unbroken. Your “Rest” will come on the KBS minute so don’t break that movement up. Cut the distance on the run and/or the reps on the burpee box jumps so you can stay on the minute. This DOES NOT turn into an AMRAP!

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