CrossFit Fannin – CrossFit

Warm-up

400m Run

With an Empty Barbell:

10 High Hang Muscle Snatch

10 Muscle Snatch

5 High Hang Power Snatch

5 Hang Power Snatch

5 Power Snatch

Muscle snatch + powersnatch

1 muscle snatch + 1 powersnatch
Muscle Snatch + Power Snatch

1-1-1-1

* If no snatch go muscle powersnatch

Power Snatch (1×1)

Power Snatch

1-1-1

*Take the next 10 minutes to work up to a heavy single power snatch for the day.

Metcon (Weight)

6 Minute EMOM:

1 Power Snatch

* Try to go 6 for 6.

Enter weight and number completed out of 6

(5 Rounds for time)

Every 2 Minutes for 10 Minutes:

6 Bench Press

6 Weighted Strict Pull Ups

*Today is obviously heavy on the strength work. The bench press should be heavy but unbroken. Pick your own weight. Work on GOOD strict pull ups. You can do them weighted, bodyweight, or with a band!
Enter in your time each rd for 5 rds and loads

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

200m Run

10 PVC pads thrus

5 Split Jerks (work on technique with pvc

Powerclean and jerk (1-1-1)

Power Clean + 3 Jerk(can split)

1-1-1

*Work up to a heavy set for the day for this complex. Hit one tough set and be done. Work on footwork, speed under the bar for the jerk, and your positioning!

Metcon (AMRAP – Rounds and Reps)

15 minute amrap of :

18/21 Calorie Row

15 Toes to Bar

7 Shoulder to Overhead (95/135)(125/185)

*The shoulder to overhead should be heavy but unbroken for each set!

Goal is 5 rds, 1 rd every 3 minutes

Scaling Options:

15 Toes to Bar – 15 Knees to Chest

CrossFit Fannin – CrossFit

Warm-up

200 meter run

:90 Row (1:00 Easy, :30 Hard)

20 Air Squats

:90 Row (1:00 Easy, :30 Hard)

:30 Banded Front Rach Stretch each arm

Front Squat (3×1)

Front Squat (20 Minutes)

3 x 1 @ 90% of 1RM

*Go off of your new 1RM! Just because the movement of the month is over, doesn’t mean we aren’t front squatting anymore. You should feel strong here. 3 Strong singles all at the same weight.

Metcon (Time)

6 Rounds for Time:

200 Meter Run

8 Dumbbell Thrusters

7 Strict Pull Ups (weighted if your solid on strict)

* There is no Rx Weight on thruster pick something you can stay moving with but is challenging (enter weight in drop box). Pick whatever is challenging for strict pull ups. Banded, Normal Strict, or Weighted Strict. But I want everyone pulling in the vertical plane. Try not to do rows today!

Enter total time….

And put thruster weight and pull up weight if you go weighted in drop box

CrossFit Fannin – CrossFit

Metcon (Time)

“DECK OF CARDS”

HEART- BACK SQUATS (65/95)

CLUB- 100 METER RUN

DIAMOND- PUSHUPS

SPADE- DOUBLE SITUPS

JOKER -800 METER RUN OR 1000 ROW

RX+ BOTH RUN AND ROW OR TODAY YOU CAN RUN BOTH OR ROW BOTH

BUT EACH 1600

ACE 11

FACE 10

CrossFit Fannin – CrossFit

Warm-up

1:00 Bike or row

15 PVC pads thrus

1:00 Bike

12 Overhead Squats (pvc)

1:00 Bike

10 Burpee Pull Ups

Overhead Squat (4×4)

Tempo Overhead Squat (20 Minutes)

4×4 @ 45% of 1RM

*The challenge today is TEMPO. I want each rep to be 3 seconds into the bottom and 3 seconds on the way up. 6 Seconds total. Control each rep! Not heavy, but the tough part is the time under tension. This should really help you build good positions.

Metcon (Time)

5 Rounds for Time:

20 Hang Power Cleans (65/95)

10 Burpee Pull Ups

Time Cap = 15 minutes

*The hang power cleans should be no more than 2 sets any round so scale accordingly. For the burpee pull ups, you may jump into the pull ups… I recommend it

CrossFit Fannin – CrossFit

Warm-up

200m Run

15 Push Ups

15 PVC pass thrus

15 Push Ups

200m Run

Bench Press (1×1)

Bench Press (20 Minutes):

5-5-3-3-1-1

Enter all sets in box but record last one

Metcon (Time)

5 Rounds for Time:

200m Run

25-20-15-10-5

STO (65/95)(95/135)

Time Cap = 20 Minutes

*No set of STO should be more than 2 sets! Pick an appropriate weight.

CrossFit Fannin – CrossFit

Warm-up

1:00 Bike

15 Air Squats

1:00 Bike

:45 Plank Hold

1:00 Bike

10 Single Leg Deadlifts each leg (1 KB)

Hang Clean (5×3)

Every :20 for 5 Minutes:

1 Hang Squat Clean @ 55% of 1RM

5 Minute Rest

Hang Clean (5×2)

Every :30 for 5 Minutes:

1 Hang Squat Clean @ 80% of 1RM

*The first 5 minutes should be technique work here and get you nice and warm for the second 5 minutes. The goal for the second 5 minutes is to make all your reps look just as good as the first 5 minutes. Focus on a strong pull and catching the bar under tension.

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

20 Ab Mat Sit Ups

Max Reps Deadlifts (125/195)

*This workout is with a partner. One person is doing sit ups while the other is doing as many reps of deadlifts as possible. Rotate on the sit ups. Pick a weight on the deadlifts that you can at least continue to hold sets of 5 reps at a time!