TUESDAY, JANUARY 23RD 2018

CrossFit Fannin – CrossFit


3 POSITION POWERSNATCH (1X1)

HIGH HANG, HANG, FLOOR
20 MINUTES TO WORK THE SKILL CAN ALSO START WITH SHRUG FROM GROUND IF YOU NEED TO WORK ON THE MIDDLE PHASE.

Metcon (Time)

18.Zero

21-15-9 reps for time of:

Dumbbell snatches

Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell

Scaled Option (Ages 16-54)

21-15-9 reps for time of:

Dumbbell snatches

Burpees, stepping over the dumbbell

Men: 35-lb. dumbbell

Women: 20-lb. dumbbell

Scaled Option (Teenagers 14-15 and Masters 55+)

21-15-9 reps for time of:

Dumbbell snatches

Burpees, stepping over the dumbbell

Men: 20-lb. dumbbell

Women: 10-lb. dumbbell

MONDAY, JANUARY 22ND 2018

CrossFit Fannin – CrossFit

Metcon (Time)

For time complete

21- 18-15-12-9-6-3 reps of:

Front squats (55/85)(75/105)

Hand release Pushups (hspu)

Teens/Masters (35/55)

CASH-OUT

Option 1

4×2 back squat at 80%

Option 2

Run 1 lap right into 40 du x 3 rounds w rest in btw

Option 3

1600 meter row

SATURDAY, JANUARY 20TH 2018

CrossFit Fannin – CrossFit


Metcon (Time)

FOR TIME COMPLETE:

WITH A PARTNER:

-100 WALL BALLS (14/20) (switch every 10)

-100 WEIGHTED SITUPS (25/45) (switch every 10)

-100 DB ALT. POWERSNATCH (35/50) (switch every 10)

*Partner holds at the 25 meter mark

*RX+ Partner holds at the 50 Meter mark

-both partners start outside and last rep finishes the wod inside not on the run.

rx = 1500 total meters 750 each

rx+= 3,000 meters 1,500 each

FRIDAY, JANUARY 19TH 2018

CrossFit Fannin – CrossFit


CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
Rx

Teens/masters (55+)

45/65 and 35 double unders

Rx

14/15

45/65 and 35 double unders

Scaled

45/65 and 35 singles

Scales teens and masters

35/45 and 35 singles

THURSDAY, JANUARY 18TH 2018

CrossFit Fannin – CrossFit


No 5:30 am the rest of the day will be on regular schedule!!

Clean and Jerk (1 X 1 )

SPEND A FULL 20 MINUTES ON THE SKILL.

JERK CAN BE A SPLIT JERK

IF NOT CLEAN GO POWERCLEAN AND JERK

Metcon (3 Rounds for time)

3 ROUNDS EACH FOR TIME OF:

-300 METER ROW

-20 PUSH PRESS (65/95)

*ABSOLUTELY NO REBEND ON PP

*THIS SHOULD BE A SPRINT.

CASH-OUT

HSPU PRACTICE SESSION

OR

10-1 HSPU CYCLE WITH A PARTNER

WEDNESDAY, JANUARY 17TH 2018

CrossFit Fannin – CrossFit

Metcon (Time)

HOME WOD:

10 rounds for time of:

-10 hand release push-ups

-10 situps

-10 air squats

Make sure all reps are full range of motion

TUESDAY, JANUARY 16TH 2018

CrossFit Fannin – CrossFit


Front Squat (1×1)

Today’s heavy/challenging single

Metcon (Time)

For time complete:

10-9-8-7-6-5-4-3-2-1 reps of:

-Front Squat (65/95)

-Pullups (Rx+ CTB)

Teens/masters 45/65