FRIDAY, AUGUST 2ND 2019

CrossFit Fannin – CrossFit

Warm-up

1:00 ON/ 1:00 off x 4 Sets on any machine

*Put a good effort in, get sweating.

With an empty barbell:

-20 Air Squats (pause the first 10)

-10 Strict Press with pause at the top

-10 Front Squats

-10 Split Jerks no barbell

-10 Split jerks with the barbell

3 squat cleans + 1 jerk (1×1)

3 Squat Clean + 1 Split Jerk

1-1-1

*Work up to a heavy set of this. Really focus on the final jerk (can split) after the 3 cleans. Drop the bar after each rep. Try to make all 3 cleans look the same!

3 cleans + 1 jerk (Time)

3 Rounds for Time:

15 Thrusters (75/115)

30 sit-ups

15 Minute Time Cap

*Scale the thruster weight so that a round doesn’t take more than 2 sets. Try to breathe at the top of each rep. Just work through the sit-ups

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