CrossFit Fannin – CrossFit


400m Run

With a PVC Pipe:

10 Pass thrus

10 Overhead Squats

10 Snatch Balance

With an Empty Barbell:

5 High Pulls

5 Muscle Snatch

5 Pause Overhead Squats

5 High Hang Snatch

5-10 Snatch

Snatch (20 Minutes)

2 x 3 @ 70% of 1RM

2 x 3 @ 75% of 1RM

1 x 3 @ 80% of 1RM

*Each set should be done as 3 quick singles, dropping the bar after each rep. See if you can go through this with no misses today! These are full squat snatches!

If needed make these powersnatches

Metcon (Time)

5 Rounds for Time:

15 Alternating Arm Dumbbell

Snatches (35/50)

15 Toes to Bar

15/20 Calorie Row

Time Cap = 20 Minutes

Scaling Options:

Toes to Bar – Knees to Chest -V-Ups


CrossFit Fannin – CrossFit


The focus today is on breathing.


-Shoulders back

-Head up

-Look forward


-Belly breathing (Breathe through your diaphragm, not your chest)

-In Through nose, Out through mouth

-Breathing Tempo

​-Breathe in for 3 steps, breathe out for 3 steps

Warm Up:

15/20 Calorie Bike

400m Run

Group stretch beginning of class

Metcon (Time)

2 Rounds for Time, With a Partner:

80/100 calorie row

1 Mile Run

Rest 3 Minutes

*Run the mile solo. Don’t run to your partners pace. Once BOTH partners are finished their first mile, rest 3 minutes and repeat. Work on breathing today!


CrossFit Fannin – CrossFit


200m Run

5 Inchworms + 2 Push Ups

200m Run

10 Pass thrus

200m Run

10 Muscle Clean and Strict Press (barbell)

1 hang clean + 1 clean

10 Minute EMOM:

1 Hang Clean + Clean @ 70% of 1RM

*Do this at 70% of your max Clean. These are all SQUAT CLEANS! Drop the bar between reps. Get 20 strong reps in today!

Metcon (AMRAP – Reps)

15 Minute AMRAP, With a Partner:

100 Ab Mat Sit Ups (each!)

30 Power Clean and Jerks (95/135)

30 Power Clean and Jerks (125/185))

Max Reps Power Clean and Jerks (155/225)

*Complete with a partner! BOTH of you EACH complete the 100 sit ups at the same time then move on and split up the clean and jerks however you want( one person working at a time on barbell) The goal is max reps at the third barbell. Pick 3 weights you can work together with your partner, but increase weight a little after each 30 reps.


CrossFit Fannin – CrossFit

Metcon (Time)

5 x 400m Run @ 80% Effort

Rest 1 Minute after each run

* Don’t redline on your first run.


4 Rounds for Quality:

3 Strict Handstand Push Ups

4 Bench Press

5 Double Dumbbell Seated Strict Press

6 Strict Pull Ups

Rest 2 Minutes

You can alternate rounds with a partner, but this is for QUALITY! For the 3 Strict HSPU, you can do 3 Negative HSPU and try to control the decent for 3-5 seconds. If you cant kick up on the wall yet, do 6 PERFECT Push Ups. For the bench press and strict press, pick a weight you can go unbroken every set. The pull ups should be an unbroken set of 6 so use a band if you need. If youre really good at strict pull ups, you can do them weighted.

SATURDAY, August 17TH 2019

CrossFit Fannin – CrossFit


400m Run

Ankle Rolls

Leg Swings

Calf Stretch

5 Inchworms + 2 Push Ups

Metcon (Time)

For Time, With a Partner:

1 Mile Run (together)

80/100 Calorie Row

100 Shoulder to Overhead (105/155)

Rest 3 Minutes

800m Run (together)

40/50 Calorie Row

50 Shoulder to Overhead (105/155)

*You CAN start the machine if you beat your partner back from the run.



CrossFit Fannin – CrossFit


500m Row

15 Pass thrus

30 Single Unders

15 Push Ups

30 Double Unders

Shoulder Press (3×5)

Strict Press (15 Minutes)

3 x 5 @ 65-70% of 1RM

*Work on quality in your press today! No arching. Stay hollow and keep the bar close to the center line of your mass.

Metcon (Time)

For time:

75 Double Unders

10 Handstand Push Ups

50 Sit-ups

10 Handstand Push Ups

75 Double Unders

*Rest 3 Minutes and REPEAT!

*This is 2 total rounds! Take a strict 3 minutes rest. . Scaling Options are below!

Scaling Options:

100 Double Unders -2:00 of Double Unders -200 Single Unders

10 Handstand Push Ups – 10 Double Dumbbell Push Press


CrossFit Fannin – CrossFit


20 Calorie Bike

200m Run

10 Pass thrus pvc

10 Overhead Squats (pvc)

10 Overhead Squats (barbell)

5 High Pull

5 Muscle Snatch

5 Hang Snatch

5 Snatch

Snatch (3×1)

Snatch (20 Minutes)

3 x 1 @ 85% of 1RM

*The goal is to work up to 85% and hit three singles here. No misses! If you feel good, you can work up, but after 3 misses you are done!

Metcon (Time)

4 Rounds for Time:

400m Run

2/3 rope climbs

7 Power Snatches (95/135)

*Time Cap = 20 Minutes

*This is a version of Event 1 from the CrossFit Games!

Pick a weight on the power snatches you can move through.

Games version

Was 400, 2/3 legless, snatches 125/185!

Scales: rope climbs – 1 climb 3 strict pulls