TUESDAY, OCTOBER 23RD 2018

CrossFit Fannin – CrossFit

Warm-up

400m Run

With an empty barbell:

10 High Pulls

10 High Hang Muscle Snatch

5 Pause Overhead Squats

5 Snatch Balance

5 High Hang Snatch

5 Snatch

Snatch (2-2-2-2-2)

*Stating at 65-70% of your best snatch single. Complete 2 reps, dropping the bar between reps. Add 5-10 lbs and repeat until you have hit a heavy set of 2 for the day. Rest as needed between sets. Make sure you rest enough so you can hit each set with intensity. Make small jumps so you get plenty of sets here.

Metcon (Time)

6 Rounds for Time:

With a partner:

12 Push Jerk (95/135)

4 Bar Muscle Ups

*Alternate rounds with a partner. So 3 total rounds each. The push jerks should be unbroken or as close as possible!

NUTRITION

HERE IS THE LINK INFO FOR THE ZONE, MOSTLY USE FOR BODY SIZE AND PORTIONS OF PROTEINS, CARBS, AND FAT.

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

IF YOU HAVE ANY QUESTIONS ABOUT ANYTHING JUST LET ME KNOW!!

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