WEDNESDAY, AUGUST 31ST 2016

CrossFit Fannin – CrossFit

Behind The Neck Jerk (3 X 5 )

AT 60% OF 1RM PUSH JERK. DO NOT EXCEED 60% FOCUS IS SPEED.

5 REPS EVERY 2 MINUTES.

(6 MINUTES)

Push Jerk (5 X 2 )

EVERY 60 SECONDS COMPLETE 2 REPS AT 80% FOR 5 SETS. CONCENTRATION ON SPEED UNDER BAR.

(5 MINUTES)

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2 COMPLETE A 20 MINUTE AMRAP OF:

25 POWERSNATCHES (65/95)(95/135)

400 METER RUN (TOGETHER)

20 POWERSNATCHES

400(TOGETHER)

15 POWERSNATCHES

400 (TOGETHER)

10 POWERSNATCHES

400 (TOGETHER)

*TIME REMAINING MAX REPS AT (95/135) (125/185)

SCORING:

25/400=1 ROUND

20/400= 2 ROUNDS

15/400=3 ROUNDS

10/400= 4 ROUNDS

THEN MAX REPS ADDED INCLUDE PARTIAL ROUNDS IF NOT COMPLETED.

*divide up reps however you want, run together. Can start reps as soon as first runner is back.

TUESDAY, AUGUST 30TH 2016

CrossFit Fannin – CrossFit

Front Squat (7 X 2 )

EVERY 90 SECONDS FOR 7 CYCLES AT 70%

Metcon (7 Rounds for reps)

EVERY MINUTE ON THE MINUTE FOR 21 MINUTES:

1: 10 BOX JUMPS (20/24)

2: 15 WALL BALLS (14/20)

3: 10 TTB

*SCORING EACH ROUND

EACH ROUND=35 REPS

TEENS: Pull-ups (1 X 1)

1 SET OF MAX REPS

TEENS: Metcon (AMRAP – Rounds and Reps)

AMRAP IN 15 MINUTES OF:

200 METER RUN

12 WALL BALLS

10 BOX JUMPS

MONDAY, AUGUST 29TH 2016

CrossFit Fannin – CrossFit

Hang Power Clean (1 X 1)

10 MINUTES TO WORK TO TODAY’S HEAVY SINGLE.

Metcon (Time)

FOR TIME COMPLETE:

21 HANG POWERCLEAN (65/95) (95/135)

21 BAR OVER BURPEES

100 DOUBLE UNDERS

15 HANG POWERCLEAN

15 BAR OVER BURPEES

75 DOUBLE UNDERS

9 HANG POWERCLEANS

9 BAR OVER BURPEES

50 DOUBLE UNDERS

TEENS: Hang Power Clean (5 x 2 )

5 sets of 2 unbroken reps. 80/85% of 1 rep

Metcon (Time)

FOR TIME:

21-15-9

HANG POWERCLEAN

TOES TO BAR

SKILL WORK CASHOUT:

1 GROUP HANDSTAND HOLD

1 GROUP ROW

*TABATA 3/4 ROUNDS EACH SWITCHING BACK AND FORTH.

SATURDAY, AUGUST

CrossFit Fannin – CrossFit

Metcon (Weight)

IN TEAMS OF 4 COMPLETE:

15 MINUTES FOR EACH TEAM TO GET A 1 REP DEADLIFT FOR A TOTAL TEAM LIFT IN LBS.

REST 2 MINUTES THEN COMPLETE

Metcon (Time)

3 ROUNDS FOR TIME OF:

400 (ALL)

80 WALLBALLS(14/20) *BALL CAN’T TOUCH GROUND

60 1 ARM DB POWERSNATCH

(35/55) (55/75)

*DIVIDE REPS UP HOWEVER YOU WANT.

FRIDAY, AUGUST

CrossFit Fannin – CrossFit

MOBILITY/STRETCHING

10/15 MINUTES CONCENTRATING ON EVERYTHING THAT IS BROKE DOWN.

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 15 MINUTES OF:

200 METER RUN

10 BOX JUMP OVERS

10 PUSH PRESS(65/95) (95/135) *NO REBEND OF THE LEGS

THURSDAY, AUGUST 25TH 2016

CrossFit Fannin – CrossFit

Overhead Squat (1 X 1 )

WORK TO TODAY’S HEAVY SINGLE. IF YOU DO FRONT SQUAT ADD YOUR PERFORMANCE.

Metcon (Time)

10 ROUNDS FOR TIME OF:

8 THRUSTERS (45/65) (65/95)

4 HSPU (RX+STRICT HANDSTAND PUSHUPS)

CASH-OUT

3 X MAX REPS DOUBLE UNDERS OR SINGLES

TEENS: Push Press (5 X 2)

MODERATE LOADING. 100% TECHNIQUE

TEENS: Metcon (Time)

4 ROUNDS OF:

200 METER RUN

7 OHS

10 ABMAT SITUPS

OHS: 15,25,35, 45 WEIGHT LOADS.

WEDNESDAY, AUGUST 24TH 2016

CrossFit Fannin – CrossFit

3 POSITION POWERSNATCH

HIGH HANG, HANG, FLOOR
EMOM FOR 8 MINUTES COMPARE TO 8/03 ADD LOAD

Metcon (AMRAP – Rounds and Reps)

ASCENDING LADDER:

8 MINUTES OF:

3 POWERSNATCH (65/95)

3 BOX JUMPS (20/24)

6 6,9 9, 12 12 ETC. GOING UP BY 3’S

CASH-OUT

400 METER RUN X 3 REST AMPLE TIME IN BTW SETS