MONDAY, APRIL 29TH 2019

CrossFit Fannin – CrossFit

Warm-up

400m Run

2 Rounds:

15 Air Squats (5 wide stance, 5 normal, 5 feet together)

15 Sotts Press (5 slight knee bend, 5 quarter squat, 2 full squat)

Overhead Squat

Tempo Overhead Squats (15 Minutes)

3 x 3 @ 75% of 1RM SNATCH

*These 3 sets should be at 75% of your 1RM Snatch weight! You can either push press or push jerk the weight up overhead from behind the neck. The tempo should be 3-4 seconds on the way down each rep. Work on your position and stability here. Come up at regular speed.

*Same weight across all sets

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
“Kelly”

5 Rounds for Time:

400m Run

30 Box Jumps (24/20″)

30 Wall Ball (20/14#)

Time Cap = 30 Minutes

*This is definitely a lot of volume. Workout cap is 30 minutes.Goal is to pick a consistent way to break up the wall balls today and stick with it every round (10-10-10, 15-15, 20-10, or unbroken!).

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