WEDNESDAY, JULY 10TH 2019

CrossFit Fannin – CrossFit

Warm-up

1:00 Bike

15 Air Squats

1:00 Bike

:45 Plank Hold

1:00 Bike

10 Single Leg Deadlifts each leg (1 KB)

Hang Clean (5×3)

Every :20 for 5 Minutes:

1 Hang Squat Clean @ 55% of 1RM

5 Minute Rest

Hang Clean (5×2)

Every :30 for 5 Minutes:

1 Hang Squat Clean @ 80% of 1RM

*The first 5 minutes should be technique work here and get you nice and warm for the second 5 minutes. The goal for the second 5 minutes is to make all your reps look just as good as the first 5 minutes. Focus on a strong pull and catching the bar under tension.

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

20 Ab Mat Sit Ups

Max Reps Deadlifts (125/195)

*This workout is with a partner. One person is doing sit ups while the other is doing as many reps of deadlifts as possible. Rotate on the sit ups. Pick a weight on the deadlifts that you can at least continue to hold sets of 5 reps at a time!

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