CrossFit Fannin – CrossFit

Warm-up

1:00 Bike or row

15 Air Squats

1:00 Bike or row

15 Lunges

1:00 Bike or row

1:00 Squat Hold

Back Squat (5×2)

Back Squat (25 Minutes)

5 x 2 @ 85% of 1RM

*Try to be in the range of 82-85% for all 5 sets! If you feel good you can go heavier and if you don’t, go a tad lighter. Work on quality reps here.

Metcon (Time)

5 Rounds for Time:

7 Hang Powercleans (95/135)

21 Burpees

20 Minute Time Cap!

CrossFit Fannin – CrossFit

Warm-up

3 Rounds:

8 Inverted Rows (Pause at top of rep)

8 PVC Pass thrus

8 Push Ups

Power Snatch (10×3)

Every 1 Minute for 10 Minutes:

3 Power Snatches

7/10 Hand Release Push Ups

*Pick a weight around 55-60% of 1RM Powersnatch! These should be touch and go working on technique.

Metcon (Time)

5 Rounds for Time:

200 meter run

10 Single arm dB powersnatch (RX+ Double Dumbbell Powersnatch )(35/50)

15 Toes to Bar

1 minute rest

Scaling Options:

Double Dumbbell Ps- Single Arm Dumbbell PSnatch – Heavy Kettlebell Swing

Toes to Bar -Knees to Chest – V Ups

CrossFit Fannin – CrossFit

Warm-up

2 Rounds:

200m Run

15 Air Squats

12 Push Ups

10 Leg Swings each leg

Metcon (AMRAP – Rounds and Reps)

In a Team of 3,

12 Minute AMRAP:

200m Run

15 Air Squats

15 Chest to Bar Pull Ups / 5-7 Muscle Ups

3 Minute Rest

Metcon (AMRAP – Rounds and Reps)

12 MINUTE AMRAP:

250 meter row

15 Push Ups

15 Box Jumps (20/24)

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period
You can enter your score from yesterday hear. For whatever reason wodify wouldn’t let me add it to Friday (Thursday or today)

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

ALTERNATIVE WOD:

12 MINUTES AMRAP:

10 1 ARM ALT DB POWERSNATCH (35/55)

12 BURPEES

10 PULL-UPS

MODIFICATIONS:

Load for dB

Pullups- jumping pullups

CrossFit Fannin – CrossFit

Warm-up

7- 10 Minutes on any machine (Damper 1)

-Stretch-

* 10-15 minutes class stretch

Metcon (AMRAP – Reps)

20 Minute Alternating EMOM:

10/13 cal row

40 Double Unders

8 Burpees

5 Power Snatch (65/95)(95/135)

*This workout is just to move around and get ready for tomorrow. You can make this as hard or easy as you want. Make it harder by trying to get each movement done as fast as you can in the minute. Pick a weight on the snatches to focus on technique. Work no longer than :45 of every minute so that you have at least :15 to rotate and get ready for the next movement. For larger classes, start on different movements.

CrossFit Fannin – CrossFit

Warm-up

4 Minutes on a Machine (:30 Easy/ :30 Hard)

Then, 2 Rounds:

15 Push Ups

3 Rope Pulls

Metcon (Time)

5 Rounds for Time:

200 Meter run

25 Hand Release Push Ups

3 Rope Climbs

Rest 2 minutes

Scaling Options:

3 Legless Rope Climbs – 3 Rope Climbs – 5 Rope Pulls – 3/4 reps Strict Pull Ups (use a band if needed)

CASH-OUT

Cash Out:

3 Sets for Quality:

8 False Grip Ring Pull Ups

12 Strict Ring Dips

Or pull-ups + bar dips same number

CrossFit Fannin – CrossFit

Warm-up

3 Rounds:

200m Run

10 Goblet Squats (3 sec down)

10 Kettlebell Swings

Back Squat

10 Minute EMOM:

3 Back Squats @ 60% of 1RM

*10 minutes to warm up and work up to 60% of your max back squat. Then, once everyone is ready, we will set a clock and you will complete 3 reps on the minute focusing on speed on the way up. These shouldn’t feel too heavy. Just touching some weight to maintain some strength through the Open.

Metcon (AMRAP – Reps)

“Tabata” (:20 ON/ :10 Off x 8 Sets)

Row (meters)

1 Minute Rest

“Tabata”

Kettlebell Swings (53/70)

1 Minute Rest

“Tabata”

Burpees

*Score is total reps for each movement. 14 Minutes total. 4 minutes on each movement before resting for 1 minute and then starting the next movement.