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