TUESDAY, OCTOBER 9TH 2018

CrossFit Fannin – CrossFit

Warm-up

400 METER RUN

THEN 3 ROUNDS OF:

10 PVC PASS THRUS

5 SINGLE ARM DB OVERHEAD SQUAT (SUPER LIGHT) OR UNLOAD WITH ONE ARM LOCKED OUT

5 SOTTS PRESS (PVC OR EMPTY BAR) *THAT IS BOTTOM OF SQUAT HOLD WITH PRESSES FROM BACK RACK POSITION

SNATCH + 2 OHS (10X1)

SHOULD BE DONE AROUND 70-75% AS A GUIDELINE.

IDEA IS GETTING SOME GOOD VOLUME PRACTICING RECEIVING THE BAR AND STABILITY IN YOUR OHS POSITION.

SHOULDN’T BE ANY MISSED LIFTS….

BUT REMEMBER THIS A SNATCH MONTH SO EVEN IF YOU GO SUPER LIGHT THIS IS A GREAT SKILL TO WORK

Metcon (AMRAP – Rounds and Reps)

12 MINUTE AMRAP OF:

200 METER RUN

12 ALT DB POWERSNATCH (50/70)

2 ROPE CLIMBS

*DB ALT IS 6 EACH ARM, PICK A WEIGHT YOU CAN MOVE WELL

SCALES:

RUN 200/150/100/OR ROW 200

DB-LIGHTER LOADS

ROPE CLIMBS-6 STRICT PULLUPS OR 6 BANDED STRICT PULLUPS