FRIDAY, OCTOBER 19TH 2018

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

30 Double/ Single Unders

15 PVC pass thrus

10 Push Ups

With an empty barbell:

5 High Pulls

5 High Hang Muscle Snatch

5 Overhead Squats

10 Snatch Balance

10 Power Snatch

Power Snatch (10X2)

Every 30 Seconds for 10 Minutes:

1 Power Snatch

*Pick your own weight. This should be about 70-75% of your 1RM Full Snatch. Work on positioning and speed through the lift.

Metcon (Time)

5 Rounds for Time:

40 Double Unders

12 Dumbbell Bench Press

6 HSPU (rx+= 4″ deficit)

*The double unders should take no more than 1 minute. Scale the number of reps if needed to fit in a minute. You should pick a weight on the dumbbell bench press to go unbroken each round.

Scaling Options:

40 doubles-20 doubles-80 singles-40 singles

Dumbell- loads

Hspu-challenging box hspu- standing shoulder press

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