THURSDAY, MARCH 19TH 2020

CrossFit Fannin – CrossFit


Warm-up

1,000m Bike or row slow here

2 Rounds:

10 Pass thrus

10 Double Dumbbell Strict Press with pause at top

Push press, push jerk, split jerk (3×1)

Work up to a moderately heavy Complex

1Push Press

1 Push Jerk

1 Split Jerk

***From Rack***
Push Press + Push Jerk + Split Jerk (15-20 Minutes)

1-1-1

*Work up to a moderately heavy weight and do 3 sets at that weight!

** CAN BE A PUSH PRESS-JERK-JERK

Metcon (Time)

For Time:

50 Ab Mat Sit Ups

50 Dumbbell Bench Press (35/50)

50 Toes to Bar

50 Dumbbell Push Press (35/50)

Rest 5 Minutes

50 Dumbbell Push Press (35/50)

50 Toes to Bar

50 Dumbbell Bench Press (35/50)

50 Ab Mat Sit Ups

* Pick the right weight on the dumbbells. Pick something you can do at least sets of 10 with at a minimum!

Modifications:

Lifts just scale loads

Ttb-knees to chest- v ups

HOME: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

15 Air Squats

15 Push Ups

15 Box Jumps (20/24)

2 Minute Rest

5 Minute AMRAP:

10 Air Squats

10 Push Ups

10 Box Jumps (20/24)

2 Minute Rest

5 Minute AMRAP:

5 Air Squats

5 Push Ups

5 box jumps (20/24)

* box jumps can be on anything like a step etc

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