THURSDAY, DECEMBER 27TH 2018

CrossFit Fannin – CrossFit

Warm-up

“Tabata”

Hollow Hold

*:20 of work followed by :10 rest for 8 sets

With an empty Barbell:

Front Rack Stretch

10 Muscle Cleans

10 High Hang Power Cleans

10 Hang Power Cleans

Hang Power Clean

Hang Power Clean (20 Minutes)

5-5-5-5-5

*Work up in weight each set to a heavy set of 5 for the day. Work on your barbell cycling efficiency and positioning.

Metcon (Time)

For Time:

25-20-15-10-5

Power Clean (75/115)

Push Ups

Toes to Bar

Time Cap = 18 Minutes

*The power cleans should be touch and go sets. No singles! If you are doing singles, the weight is too heavy for this specific workout. Quality push ups and work on maintaining your kip on the TTB.

Scaling Options:

Toes to Bar – Knees to Chest – V-Ups – -2x Sit Ups

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