MONDAY, OCTOBER 15TH 2018

CrossFit Fannin – CrossFit

Warm-up

400m Run

With an empty barbell:

10 Pause Overhead Squats 1-2 seconds

5 High Pulls

5 Muscle Snatch

10 High Hang Squat Snatch

Snatch (3-3-3-3-3)

Snatch (25 Minutes)

3-3-3-3-3

*Start at 60% of your best snatch single. Complete 3 reps, dropping the bar after each rep. Add 5-10# and repeat until you have reached a heavy set of 3 for the day. Rest between sets as needed. Make sure you rest enough so that you can hit each set with intensity. Make small jumps in weight so that you get plenty of volume in.

Metcon (5 Rounds for time)

Every 3 Minutes for 15 Minutes:

200m Run

12 Kettlebell Swings (35/53)

12Toes to Bar

*Pick a weight on the kettlebell so that you can go unbroken. Scale movements and reps to stay on pace!!

Scaling Options:

12Toes to bar- 12 Knees to Chest -12 V-Ups -12 Sit Ups

200/150/100

Kb-loading

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