MONDAY, APRIL 1ST 2019

CrossFit Fannin – CrossFit

Warm-up

5:00 on a machine (easy pace)

With an empty barbell:

10 High Pulls

10 Muscle Snatch

10 Snatch Balance (catch in power position)

5 High Hang Power Snatch

5 Hang Power Snatch

5 Power Snatch

Power Snatch (8×2 )

Power Snatch (20 Minutes)

8 x 2 @ 75% of 1RM

*Work up to 75% of your 1RM power snatch. Complete an 8×2 dropping the bar between reps. Rest no longer than 1:00 after each set!

Metcon (Time)

10 Rounds for Time:

3 (Bar muscle ups) (Rx+5 Muscle Ups)

10 Burpees

(Alternating rounds with a partner for 5 rounds each)

The scale for 5 muscle ups is 10 Toes to Bar or knees to chest

Metcon (Time)

10 Rounds for Time:

3 (Bar muscle ups) (Rx+5 Muscle Ups)

10 Burpees

(Alternating rounds with a partner for 5 rounds each)

The scale for 5 muscle ups is 10 Toes to Bar or knees to chest

Metcon (Time)

10 Rounds for Time:

3 (Bar muscle ups) (Rx+5 Muscle Ups)

10 Burpees

(Alternating rounds with a partner for 5 rounds each)

The scale for 5 muscle ups is 10 Toes to Bar or knees to chest

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