MONDAY, MAY 6TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

1:00 on a Machine

10 Lateral Box Step Ups each leg (control the descent)

10 Goodmornings (pvc)

Box back squats (10×2 )

10 Minute EMOM:

2 Box Back Squats @ 65% of 1RM Back Squat

*Focus here on a little wider stance, toes slightly pointed out and keeping your shins as vertical as possible. Control the Descent (2-3 Seconds), Slightly sit back on the box (stay tight throughout), and stand up with SPEED! This should be around 65% of your 1RM squat. The focus is speed and positioning. I want you feeling your hips and hamstrings here in the squat!
Box Back Squat (20 Minutes)

10 x 2 @ 65-70% of 1RM

*Looking at somewhere between 65 and 70% here for these reps, only resting 60 seconds at most. Try to go just a little heavier than last week. Work on sitting back to the bench, keeping vertical shins and loading up the hips and hamstrings.

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
“Nancy”

5 Rounds for Time:

400m Run

15 Overhead Squats (65/95)

*This is our RE-TEST for our movement of the month! Run hard and squat fast. Let’s really get after this workout today and try to PR our time!

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