MONDAY, MAY 13TH 2019

CrossFit Fannin – CrossFit

Warm-up

5 Minutes on a Machine (:45 Easy/ :15 Hard)

-m

3x Split Jerks with an empty bar (10 Second hold in catch position)

1 powerclean + 1 split jerk (10×2)

Every :30 for 10 Minutes:

1 Power Clean and Split Jerk

*The goal here is to do these at 65-70% of 1RM power clean. Work on your split jerk here and practice your footwork, speed, and positioning at a moderate weight!

Metcon (Time)

2 Rounds for Time:

100 Bar Facing Burpees

30 Power Cleans (105/165)(125/185)

20 Minute Time Cap!

*With a partner for time! Power cleans should be heavy singles. Try to break up the work evenly. I recommend sets of 5 or 10 on the burpees and sets of 3, 2, or 1 on the cleans.

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