WEDNESDAY, SEPTEMBER 5TH 2018

CrossFit Fannin – CrossFit

UPDATES:

WANTED TO CLARIFY SOME THINGS WITH SPORTS PERFORMANCE WHICH STARTS THURSDAY.

HERE ARE SOME QUESTIONS I’VE BEEN ASKED?

1. DOES IT COST EXTRA?

-YES, FOR MEMBERS IT’S ONLY $25 ADD ON. THIS IS NOT CROSSFIT CLASS. IT’S FAST PACED DESGINED TO INCREASE YOUR ATHLETIC ABILITY.

2. WHO CAN JOIN?

-ANYONE! FOR ME IT TAKES TO PLACE OF CROSSFIT KIDS/TEENS AS WELL.

3. SHOULD I TRY IT?

-YOU CAN ALWAYS TRY IT AND SEE WHAT YOU THINK.

-YOU CAN PURCHASE FULL MONTH OR PAY $5 BY THE CLASS. FULL MONTH IS MUCH CHEAPER. YOU CAN PURCHASE ONLINE AT WWW.CROSSFITFANNIN.COM (MEMBERSHIP STORE) OR JUST LET ME KNOW.

Warm-up

1:00 Row

20 Air Squats

1:00 Row

15 PVC pass thrus

1:00 Bike

10 Overhead Squats + 10 Snatch Balance (pvc)

Powersnatch + snatch (1×1)

Work up to today’s heavy single.

*work up to a heavy single for this complex today. Drop the bar in between reps. The weight should stay moderate as you will be limited by what you can power snatch. The focus today is to work on your footwork. The footwork should remain exactly the same between your power snatch and your snatch. The only difference is the depth of your squat.

Back Squat (1×1)

Back Squat (25 Minutes)

1×1 @ 90%

2×3 @ 80%

1×5 @ 75%

1×10 @ 70%

*Work up to a heavy single first. NO MISSES!!! Then work at your drop sets. Rest as needed between sets. Be ready for your set of 10. That should be your hardest set. There is no WOD today, but this should be a tough day of lifting.

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