WEDNESDAY, JUNE 5TH 2019

CrossFit Fannin – CrossFit

Warm-up

200m Run

10 High Hang Muscle Cleans (barbell)

10 Hang Power Cleans (barbell)

5 Power Cleans (barbell)

200m Run

5 Split Jerk (empty hands)

5 Split Jerk starting with bar at nose height (barbell)

5 Split Jerks (barbell)

Powerclean and jerk (20×1)

Every :30 for 10 Minutes

1 Power Clean and Split Jerk @ 75% of your 1RM Power Clean

*These should be done at 75% of your max power clean. This should be challenging. Focus on your footwork and hip explosion. This is 20 reps total.

Metcon (Time)

2 Rounds for Time:

50 Ab Mat Sit Ups

25 Clean and Jerks (95/135)(105/155)

15 Minute Time Cap

*Scale the weight to finish in 15 minutes or less. If you can finish the workout “Grace” at the Rx weight in under 5:00. You can take a stab at the Rx+ weight on this workout. The clean and jerks should be steady singles. This is a power clean and push jerk!

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