THURSDAY, MARCH 31ST 2016

CrossFit Fannin – CrossFit

Weightlifting

3 ROUNDS OF WALKING PACE OF:

MAX REPS BENCH PRESS ( .75%BW/BW)

8 DEADLIFTS (185/225)

*SCALE WEIGHT OF BENCH BUT SHOULD BE HEAVY IF YOUR NOT AT BODYWEIGHT OR .75% OF BW.

DEADLIFT SHOULD BE MODERATELY HEAVY BUT NOT ANYWHERE CLOSE TO MAX WEIGHT.

Metcon (Time)

4 ROUNDS FOR TIME OF:

10 DEADLIFTS (95/135)

10 HSPU

*AFTER EACH ROUND COMPLETE 1-5(depending on where you are) BAR MUSCLE UP

*IF NOT MU THEN CTB IF NOT CTB THEN PU OR RING ROW.

TUESDAY, MARCH 29TH 2016

CrossFit Fannin – CrossFit

OVERHEAD COMPLEX (10 MINUTES WORKING UP)

POWERSNATCH/OVERHEAD SQUAT/SNATCH
IF NOT AT A FULL SNATCH THEN:

HANG POWERSNATCH/OVERHEAD SQUAT OR FRONT SQUAT/ POWERSNATCH

Metcon (Time)

5 ROUNDS FOR TIME OF:

10 CTB PULLUPS (REGULAR PULLUPS MODIFICATIONS)

10 BURPEES

10 BOX JUMP ON/OVERS (20/24)

MONDAY, MARCH 28TH 2016

CrossFit Fannin – CrossFit

THE OPEN HAS CAME TO AN END. IM SO PROUD OF EVERYONE WHO PARTICIPATED. WE WILL GET BACK TO WORK FROM HERE AND PREPARE FOR NEXT YEAR!!

Powerclean and jerk (5 X 3)

EMOM FOR 5 MINUTES PERFORM 3 TOUCH AND GO POWERCLEAN AND JERKS.

*KEY THOUGHT ON THE DAY IS TO MOVE THE BAR EFFICIENTLY. NO RESTING ON THE TOUCH OFF THE GROUND.

*AS HEAVY AS POSSIBLE. COULD BE BUILDING SETS

Metcon (Time)

FOR TIME COMPLETE:

RUN 1 MILE

COMPLETE “GRACE”

GRACE( 30 PC AND JERKS 95/135)
NOTE MILE TIME IN BOX AND GRACE TIME (2 SEPERATE TIMES)

FRIDAY, MARCH 25TH 2016

CrossFit Fannin – CrossFit

OKAY HERE WE GO THIS LAST ONE IS ROUGH!!! TRY TO COME TOMORROW FOR YOUR OPEN WOD. WE WILL HAVE MAKEUPS SATURDAY IF NEEDED AT 9:30 AFTER THAT AT 10:30 WE WILL BE DOING SOMETHING FUN. STAY TUNED.

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
IF NOT IN OPEN:

21/15/9 COMPARE SCORES TO 2/15/16

BRAND NEW:

15/9/6

THURSDAY,MARCH 24TH 2016

CrossFit Fannin – CrossFit

DON’T FORGET THE ANNOUNCEMENT PARTY TODAY……..

MOBILITY/STRETCHING

AT LEAST 10 MINUTES BEFORE WOD AND POST WOD. AFTER WOD IF THERE IS A SKILL YOU WANT TO WORK ON DO SO.

Metcon (Time)

4 ROUNDS FOR TIME OF:

10 KB SWINGS (35/53)

15 WALL BALLS (14/20)

20 ABMAT SITUPS

*END OF EACH ROUND COMPLETE 5 BURPEE OVER BALL (BURPEE JUMP OVER THE MEDBALL)