MONDAY, JANUARY 14TH 2019

CrossFit Fannin – CrossFit

Warm-up

20 Air Squats

10 Front Squats (barbell)

10 Hang Squat Cleans (barbell)

5x 1 Hang Squat Clean + 2 Front Squats (barbell)

HC + 2 FS (1×1)

Hang squat clean + 2 front squats
Hang Squat Clean + 2 Front Squats

1-1-1-1-1

*Work up to a heavy single today for this complex. Focus on a strong pull and building some leg strength in a front squat position.

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

5 Squat Cleans (125/185)

10 Strict Handstand Push Ups

15 Ab Mat Sit Ups

*This workout is more of a slow grind. There is a fairly heavy barbell as long as a gymnastics movement, so just work yourself through this at a steady pace. The cleans should be singles! If you are going touch and go reps, it’s too light.

Scaling Options:

Strict HSPU – Kipping HSPU – Double Dumbbell Push Press

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