SATURDAY, JULY 30TH 2016

CrossFit Fannin – CrossFit

Metcon (Time)

TEAM OF 2 COMPLETE:

With a 35/45 lb bar share the load of:

800 meter farmer’s carry

400 meter front rack carry

200 meter overhead carry

then:

rx run 1 lap (rx+ 800)

15 powercleans (95/135) (125/165)

60 abmat situps

15 powercleans

40 hollowrocks

15 powerclean

20 pullups

15 powercleans

10 ctb (rx+ 5 muscle ups)

rx run 1 lap (rx+ 800)

* runs are together

barbell work once carries are complete is divide up however you want.

FRIDAY, JULY 29TH 2016

CrossFit Fannin – CrossFit

SKILL

10 Minutes to work on technique powersnatch or snatch.

#1: Metcon (Time)

FOR TIME:

400 meter run

10 Powersnatch (65/95) (95/135)

20 burpees over bar

800 meter run

20 burpees over bar

10 Powersnatch

400 meter run

#2: Metcon (Time)

FOR TIME:

400 meter run

10 Snatch (65/95) (95/135)

20 burpees over bar

800 meter run

20 burpees over bar

10 Snatch

400 meter run

THURSDAY, JULY 28TH 2016

CrossFit Fannin – CrossFit

Warm-up

LINE DRILLS

THEN

TABATA x 6 rounds of:

Jingle Jangles

Metcon (AMRAP – Rounds and Reps)

1/2 ish “CINDY”

12 MINUTE AMRAP OF:

5 PULLUPS (ring rows)

10 PUSHUPS

15 AIR SQUATS

*skill air squat, pushup, ring row prior.

CASH-OUT

TABATA x 8 rounds each partner of:

MEDBALL PARTNER INVERTED THROWS ( one partner laying on ground one partner on box)

*one partner does all 8 rounds then switch

TEENS: Metcon (Time)

warmup:

Tabata: situps, burpees, grapevine, tuck jumps, cartwheels, plank, squats, and pushups.

SKill work: overhead squat

WOD:

21-15-9

row for calories

overhead squat

WEDNESDAY, JULY 27TH 2016

CrossFit Fannin, CrossFit Fannin – CrossFit

SKILL

15 minutes of skill work:

bar work or double unders. Utilize this time wisely.

Could also work in extra mobility work.

Metcon (3 Rounds for time)

3 rounds EACH for time of:

300 meter row (rx go 500)

10 box jump on and overs(20/24)

10 wallballs (14/20)

30 double unders (singles x 2 or 3)

TUESDAY, JULY 26th 2016

CrossFit Fannin – CrossFit

Deadlift (8 x 2 )

80% to 85% of 1RM

10/15 minute time cap.

Metcon (Time)

TEAM DEADLIFT/RUN:

4 ROUNDS FOR TIME OF:

15 DEADLIFTS (200/300) (300/400)

400 METER RUN

*deadlifts and runs are done together with both partners.

TEENS: Metcon (Time)

Warm-up: 400 meter run

Medball warmup w a partner

Skill: SDHP

WOD: SUM of 10’s for time:

9 SDHP

1 Box Jump

8 SDHP

2 box jumps

7 SDHP

3 box jumps

6 SDHP

4 box jumps

5 SDHP

5 box jums

4 SDHP

6 box jumps

3 SDHP

7 box jumps

2 SDHP

8 box jumps

1 SDHP

9 box jumps

MONDAY, JULY 25TH 2016

CrossFit Fannin – CrossFit

Powerclean + 2 Front Squats

15 minutes to work to a heavy 1 +2 cycle. No Cleans.

Metcon (AMRAP – Rounds and Reps)

12 MINUTE AMRAP OF:

4 FRONT RACK LUNGES (65/95)

(105/145) ALTERNATING STATIONARY

6 TTB

9 HSPU (BOX OR KNEELING PRESS)

CASH-OUT

TIME PERMITTING:

3 ROUNDS OF:

10 DB FLAT BENCH

15 PLANKUPS

20 ABMATS

TEENS: Metcon (AMRAP – Reps)

SKILL WORK: KETTLEBELL SWING TO GOBLET SQUAT

WOD:

DEATH BY:

KB SWING

GOBLET SQUATS

SATURDAY, JULY 23RD 2016

CrossFit Fannin – CrossFit

Metcon (Time)

For time complete:

In teams of 4:

200 meter partner carry( 2 ppl can be carried at the same time)

rest exactly 3 minutes then complete:

150 box jumps

150 Hang powerclean (65/95)

150 STO (same)

150 Sit-up med ball pass

*once reps start bar must be held to complete reps

*Every 5 minutes all members must bear crawl cone to cone(bar can touch ground here)

*Total time includes the 3 minute rest.

**Gentle reminder:

If you are lifting with 10’s or 15’s please drop from waist below DO NOT DROP FROM OVERHEAD!!!!!

**EVERY GYM MEMBER PLEASE READ: (Great read but excuse some of the language)

http://journal.crossfit.com/2016/07/an-open-letter-to-cheaters.tpl