MONDAY, OCTOBER 8TH 2018

CrossFit Fannin – CrossFit

Warm-up

Warm Up (15 Minutes):

All with an empty barbell!

Mid Hang Snatch High Pull + Mid Hang Muscle Snatch

1-1-1-1-1-1-1-1-1-1

*This is the first part of the warm up, should be done with an empty barbell! The focus here is Vertical bar path. Try and have the barbell travel as little forward and backward as possible during this. Just get 10 sets of this for a warmup with an empty barbell! High Pull should be focus on vertical bar path and elbows high and outside OVER the barbell!

High Hang Power Snatch + Hang Power Snatch + Power Snatch

1-1-1-1-1-1-1-1-1-1

*This should be done right after the first part, still with an empty barbell. Focus on the bar path and keeping the bar close to your body throughout each lift.

Deadlift (5×1)

All at 85%

*15 minutes

Metcon (Time)

(Teams of 2)

2 Rounds for Time:

100 Calorie Row

50 Handstand Push Ups

Time Cap = 20 Minutes

*One person working at a time. You MUST alternate 25 calories at a time! This was one of the week 2 team series workouts.

Scaling Options:

HSPU -Double Dumbbell Push Press –Push Ups

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