MONDAY, OCTOBER 1ST 2018

CrossFit Fannin – CrossFit

SKILL

Starting for the month of Oct,(we will start Oct 8th) we will be trying something new and having a “movement of the month” each month where we will have everyone specifically write down their pr and a goal they would like to accomplish in that movement for the month of October and we will work specifically a couple times a week in that area to try and improve and learn some more details of that movement. This months movement is the Snatch! We will use the whiteboard at the gym where everyone can write down their current pr and their goal for the monthly movement.

Warm-up

20 Air Squats

1:00 Bike or row

20 Goodmornings (pvc)

1:00 Bike or row

20 Walking Lunges

Deadlift (5×3)

All sets at 80%

*We have been building on this for weeks now , so these should be starting to fee pretty solid. (25 minutes)

Take your time working up to 80%

Metcon (Time)

5 Rounds for Time:

50 Double Unders

50’ Single Arm Overhead Walking Lunge (35/50)

Time Cap = 12 Minutes

*single arm oh walking lunges keep thing relatively light to move well

50 double unders-25 double unders-1:00 singles-100 singles

* Whatever you choose you don’t want it to go much over 1:00

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