Month: May 2016

THURSDAY, MAY 19TH 2016

CrossFit Fannin – CrossFit Deadlift (6 X 1) 15/20 MINUTES TO WORK UP ON SETS (BUILDING TO AS HEAVY AS POSSIBLE ON THE DAY) Metcon (AMRAP – Rounds and Reps) AMRAP IN 12 MINUTES OF: 5 DEADLIFTS (155/225) 7 HSPU 9 ABMAT SITUPS CASH-OUT… Continue Reading “THURSDAY, MAY 19TH 2016”

WEDNESDAY, MAY 18TH 2016

CrossFit Fannin – CrossFit Overhead Squat (1 X 1) WORK TO HEAVY SINGLE 90%+ FROM RACK. IF NOT OHS THEN FRONT SQUAT. IF YOUR OUT OF FOUNDATIONS SUPER LIGHT OHS OR FRONT SQUAT Metcon (Time) 3 ROUNDS FOR TIME OF: 10 OHS (65/95) (95/135)… Continue Reading “WEDNESDAY, MAY 18TH 2016”

TUESDAY, MAY 17TH 2016

CrossFit Fannin – CrossFit Power Clean (EMOM (2 REPS)) EMOM FOR 6 MINUTES COMPLETE 2 POWERCLEANS @85% OF 1RM (12 LIFTS) *5 MINUTE MAX TO WORK TO 85% Metcon (Time) 4 ROUNDS FOR TIME OF: 6 TTB 8 SHOULDER TO OVERHEAD (85/125) 10 HANG… Continue Reading “TUESDAY, MAY 17TH 2016”

MONDAY, MAY 16 2016

CrossFit Fannin – CrossFit Power Snatch (10 MINUTES WORK TO HEAVY SINGLE) Metcon (Time) 5 ROUNDS FOR TIME OF: 6 POWER SNATCH (75/115) 9 ALTERNATING FRONT RACK LUNGES 12 WALL BALLS (14/20) *COMPARE TO JANUARY 6TH. SCALED: POWERSNATCH-WEIGHT LOAD 15/35 OR 35/65(FROM TOP OF… Continue Reading “MONDAY, MAY 16 2016”

SATURDAY, MAY 14TH 2016

CrossFit Fannin – CrossFit Metcon (Time) IN TEAMS OF 2 COMPLETE: TEAM MEDBALL: MEN 20 WOMEN 14 FOR TIME: 800 METER RUN WITH MEDBALL CARRY. 100 KB AB TWIST(35/53) 200 DOUBLE UNDERS( X 2 FOR SINGLES) 100 MEDBALL SITUPS 100 PARTNER BOX THROWS *ONCE… Continue Reading “SATURDAY, MAY 14TH 2016”

FRIDAY, MAY 13TH 2016

CrossFit Fannin – CrossFit Push Jerk (EVERY 30 SECS FOR 7 MINUTES COMPLETE 2 REPS) @75% OF 1 RM (14 TOTAL LIFTS) Metcon (AMRAP – Reps) ASCENDING LADDER FOR 12 MINUTES OF: PUSH JERK (65/95) (95/135) BOX JUMPS (20/24) (24/30) 1/1, 2/2/ 3/3 AND… Continue Reading “FRIDAY, MAY 13TH 2016”

THURSDAY, MAY 12TH 2016

CrossFit Fannin – CrossFit Back Squat (5 X 1 ) WORK UP TO 90% OF 1 RM BACK SQUAT AND START YOUR 5 SETS OF 1 ACROSS THE BOARD NO BUILDING WEIGHTS. Metcon (No Measure) EMOM FOR 10 MINUTES COMPLETE: 12 WALL BALLS (14/20)… Continue Reading “THURSDAY, MAY 12TH 2016”

WEDNESDAY, MAY 11TH 2016

CrossFit Fannin – CrossFit Bench Press (5-4-3-2-1) GET WARMED UP START SET OF 5 AROUND 80% WORKING UP TO THAT HEAVY SINGLE. Metcon (AMRAP – Rounds and Reps) 20 MINUTE AMRAP OF: 100 METER RUN 7 FRONT SQUATS (95/135) (125/165) 10 HSPU 30 DOUBLE… Continue Reading “WEDNESDAY, MAY 11TH 2016”

TUESDAY, MAY 10TH 2016

CrossFit Fannin – CrossFit 3 POSITION POWERSNATCH (6 SETS) HIGH HANG, HANG, FLOORUSE ABOUT 10 MINUTES TO BUILD UP SETS OF 3 POSITION POWERSNATCHES. WORKING UP TO AS HEAVY AS POSSIBLE. ONLY RECORD LAST SET. USE DROP BOX TO RECORD OTHER SETS. SHOULD BE… Continue Reading “TUESDAY, MAY 10TH 2016”

MONDAY, MAY 9TH 2016

CrossFit Fannin – CrossFit Metcon (Time) FOR TIME COMPLETE: 800 METER RUN RIGHT INTO.. 5-4-3-2-1-1-2-3-4-5 POWERCLEANS(115/175) RX+ (135/195) BURPEES OVER BAR (RX AND RX+ MUST JUMP BAR) CASH-OUT TABATA THESE: BICYCLES ABMATS SUPERMEN PLANKS *DO ALL 4 FOR 1 ROUND FOR A TOTAL OF… Continue Reading “MONDAY, MAY 9TH 2016”