FRIDAY, OCTOBER 26TH 2018

CrossFit Fannin – CrossFit

Warm-up

400 METER RUN

WITH A PVC:

10 PASS THRUS

10 OVERHEAD SQUATS

WITH A BARBELL:

5 HIGH HANG HIGH PULLS

5 MUSCLE SNATCH

5 OVERHEAD SQUATS

5 SNATCH BALANCE

5 HIGH PULLS

5 SNATCH

Snatch (EMOM FOR 10 MINUTES x 1 REP)

COMPLETE 1 SNATCH EVERY MINUTE FOR 10 MINUTES AT 75%-80%

*This is 10 good lifts at your 75-80%. YOU SHOULDN’T MISS ONE LIFT! The goal of this is simply to build confidence at a moderately heavy single weight. Pick a weight that is heavy buy you can work on technique and speed through the lift.

Metcon (Time)

5 Rounds for Time:

5 Power Snatches (95/135)

12 Toes to Bar

40 Double Unders

1 Minute Rest

*Rest 1 minute after each round. Pick a weight for the power snatches that you can stay TOUCH AND GO! I want you to work on keeping tension and staying in a good position as you lower the bar down to touch the floor. We want to try and get this same tension as we pull the bar from the floor in a heavy lift and I want you guys to feel it and practice it!

Modifications:

Powersnatch: Hang/ loading

Toes to bar: knees to chest/V-ups/situps

Double unders/20 DU/ 80 singles/40 singles

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