FRIDAY, SEPTEMBER 14TH 2018

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

200m Run

10 PVC pass thrus

10 Overhead Squats (pvc)

10 Snatch Balance (pvc) * https://youtu.be/XuFaD1sAVGI

Hang snatch + snatch (3×1)

Hang snatch + snatch

Or

Hang powersnatch + powersnatch
Hang Snatch + Snatch (20 Minutes)

1×1 @ 70% of 1RM

1×1 @ 75% of 1RM

3×1 @ 80% of 1RM

*Work on your footwork! Footwork should stay the same for both reps. Drop the bar in between reps. Focus on finding your HIPS in the pull.

Hang snatch

https://youtu.be/zxdfWgksUZY

Snatch

https://youtu.be/9xQp2sldyts

Back Squat (5×3)

Back Squat (25 Minutes)

5×3 @ 80% of 1RM

*There is no “WOD” for time today. Today we are focusing heavily on strength. We like to do this from time to time to give a little extra attention to lifting so we aren’t rushed every once in a while. All 5 sets should be at the same weight for this.

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