Month: August 2016

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…

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…

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…

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…

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…

WEDNESDAY, AUGUST 24TH 2016

CrossFit Fannin – CrossFit 3 POSITION POWERSNATCH HIGH HANG, HANG, FLOOREMOM 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…

TUESDAY, AUGUST 23RD 2016

CrossFit Fannin – CrossFit Back Squat (4X3) *JUST LIKE TO FRONT SQUAT LAST WEEK. 1ST REP FULL 2 SECOND PAUSE THEN 2 REPS. *SHOULD BE AT OR HIGHER THAN 80% AND HIGHER THAN THE FRONT SQUAT CYCLE. Metcon (6 Rounds for reps) EMOM FOR…

MONDAY, AUGUST 22ND 2016

CrossFit Fannin – CrossFit Power Clean (1X1) GOING TO TODAY’S HEAVY SINGLE. FOR MOST OF YOU TODAY WILL BE A PR, WHICH IS WHAT YOU’VE BEEN WORKING ON. SO GET GET ONE!!! NO SQUATS WE WANT A TRUE POWERCLEAN TODAY. Metcon (Time) 3 ROUNDS…

SATURDAY, AUGUST 20TH 2016

CrossFit Fannin – CrossFit Metcon (Time) IN TEAM OF 4 COMPLETE: 800 meter run (all) 100 Push Jerk (65/95) (95/135)(split) 25 burpees over bar (split) 800 meter run (all) 100 deadlifts (split) 25 burpees over bar (split) 200 double unders (split) or triple singles…

FRIDAY, AUGUST 19TH 2016

CrossFit Fannin – CrossFit Power Snatch (1X1) WORK TO TODAY’S HEAVY SINGLE. 10/12 MINUTE CYCLE. Metcon (AMRAP – Rounds and Reps) 20 MINUTE AMRAP WITH A PARTNER: 8 POWERSNATCH (65/95) (95/135) 8 PULLUPS 100 METER RUN *PARTNER MUST COMPLETE FULL ROUND. *GOAL IS UNBROKEN…

THURSDAY, AUGUST 18TH 2016

CrossFit Fannin – CrossFit Hang Power Clean (5 X 3) EVERY 90 SECONDS 3 REPS CHOOSE YOUR OWN WEIGHT MAKE IT CHALLENGING SOMEWHERE AROUND 80% Hang Clean (5 X 3) AFTER 5TH SET OF HPC GO RIGHT INTO HANG CLEAN. EVERY 90 SECONDS 3…