4
Sep
9.4.19
Announcements
Reminder: Reservations are required for all classes. They are open 72 hours prior to class start and close 1 hour prior.
CrossFit Fireborne – CrossFit
Warm-up
Warm-up (No Measure)
10 Banded Pass Throughs
10 Banded Good Mornings
10 Banded Shoulder Press
10 Prisoner Squats
10 Spiderman Lunges
10 Scorpions
10 PVC OHSQ
10 PVC Sotts
10 PVC Snatch Balance
Coaching
Squat Snatch Work
5 Minutes – Empty Bar
– Starting Position
– 1st Pull + Scoop
5 Minutes – Empty Bar
– High Pull
– Turnover + Power Snatch
15 Min EMOM – snatch Complex
– High Pull – Hang Power – Hang Squat – Balance – Hang Squat
(stay light -focus on technique)
– Fran Prep – 5-10 minutes
– Thruster
– Pull Up
Snatch Complex – Sq (High Pull-Hang Pwr-Hang Sq-Balance-Hang Sq)
EMOM 15
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups