TUESDAY, NOVEMBER 5TH 2019

CrossFit Fannin – CrossFit

Warm-up

90 Second Bike Or Row

6 DB Powersnatch Each Arm

6 Strict Pull Ups

10 Single Leg Deadlifts each leg (kettlebell)

Deadlift (3×3)

Tempo Deadlifts (15 Minutes)

3 x 3 @ 65-70% of 1RM

*Get 3-4 warm up sets. The 3 x 3 should all be at the same weight. This is a good way to build some strength but not wreck yourself with heavy heavy weight. This should be 4-5 seconds on the way down. Focus on staying under tension bur breathing at the same time.

Metcon (Time)

4 Rounds for Time:

400 Meter run

12 DB POWERSNATCH Each Arm (35/55)(50/70)

12 pullups

Time Cap = 20 Minutes

*The DB PSnatches are EACH ARM (24 total). Pick a weight for those so you can do 12 unbroken per arm. All 12 on the right and then all 12 on the left.

Scaling Options:

12 Pull Ups – 12 Banded Pull Ups or Inverted Rows

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