Month: April 2016

WEDNESDAY, APRIL 13TH 2016

SKILL: STRICT SHOULDER PRESS 4X 3 THEN… STRICT SHOULDER PRESS FROM THE BACK 4X3 WOD: 10 ROUNDS FOR TIME OF: 5 POWERSNATCH (65/95) RX+ SNATCH (CATCH IN A SQUAT) 25 DOUBLE UNDERS *SINGLES 50/75

TUESDAY, APRIL 12TH 2016

FRONT SQUAT 5X3 *FOCUS IS ON HEAVY LIFTING FRONT SQUAT 5X2 *FOCUS IS ON SPEED OUT OF THE BOTTOM (GOING ABOUT 75% OF THE HEAVY CYCLE) WOD: AMRAP IN 15 MINUTES OF: 10 WALL BALLS (14/20) 15 STO (65/95) 200 METER RUN

MONDAY, APRIL 11TH 2016

STRENGTH SESSION: 15 MINUTES TO WORK TO HEAVY SINGLE: 3 POSITION POWERCLEANS *COMPARE TO 2/1/16 HIGH HANG, HANG , FULL WOD: “DIANE” 21-15-9 DEADLIFT (155/225) HSPU

SATURDAY, APRIL 9TH 2016

WITH A PARTNER COMPLETE: *Partition reps as needed 1 mile Run 50 OHS,(65/95) (95/135) 100 floor press (65/95) (95/135) 150 Double Unders 50 SDHP (65/95) (95/135) 100 Box Jump Overs, 24/20

FRIDAY

CrossFit Fannin – CrossFit MOBILITY/STRETCHING spend 15/20 minutes on mobility. Metcon (AMRAP – Rounds and Reps) TEAMS OF 2 COMPLETE 20 MINUTE AMRAP: W/ A PARTNER 60 CALORIE ROW 40 KB SWINGS (70/53) 20 BURPEE BOX JUMPS (24/20) *DIVIDE HOWEVER YOU WANT BUT ONLY…

THURSDAY, APRIL 7th 2016

CrossFit Fannin – CrossFit back squat (5 x3) 5 x 3 @75% of 1rm annie + karen=CFF GYMR (Time) 50-40-30-20-10 of: double unders abmat situps wall balls (14/20) *singles triple

WEDNESDAY, APRIL 6th 2016

CrossFit Fannin – CrossFit POWERSNATCH (5×5) 5 x 5 must be touch n go goal is 75% rest btw sets Metcon (AMRAP – Rounds and Reps) every minute on the minute until can no longer complete reps for that minute: powersnatch (65/95) (95/135) for…