THURSDAY, FEBRUARY 21ST 2019

CrossFit Fannin – CrossFit

Warm-up

With a PVC:

10 Squats with heels on PVC

10 Squats with toes on PVC

10 Pass thrus

10 Overhead Squats

10 Snatch Balance

5 Power Snatch + Squat Snatch

Power Snatch

Power Snatch + Squat Snatch (20 Minutes)

1 x 2 @ 65% of 1RM

1 x 2 @ 65% of 1RM

1 x 2 @ 70% of 1RM

1 x 2 @ 70% of 1RM

1 x 2 @ 75% of 1RM

*This is a power snatch, drop the bar, squat snatch, drop the bar, rest :30, power snatch, drop the bar, squat snatch! 4 Reps total in a set! You will do 2 SETS at 65%, 2 sets at 70% and one set a little heavier.

Metcon (Time)

4 Rounds for Time:

50 Unbroken Double Unders

35 Overhead Squats (35/45)

20 V Ups

Time Cap 20 Minutes

Every time you miss a double under you have 3 burpees on the spot, before going again! For those that can only get a few double unders in a row (1 or 2) do 1:00 of double under practice and then 15 burpees Challenge yourself and try to do the squats unbroken.

Scaling Options:

V ups- sit-ups

Ohs- pvc or could be front squat

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