THURSDAY, SEPTEMBER 29TH 2016

CrossFit Fannin – CrossFit

“BRING A FRIEND DAY”


SKILL

GOOD WARMUP 8-10 MINUTES:

SKILL:

1 ARM DB POWERSNATCH

DB LUNGE

HSPU AND MODIFICATIONS.

Metcon (Time)

21-15-9 REPS OF:

1 ARM DB POWERSNATCH (ALTERNATING EACH REP)

(30/50) (55/75)

DB LUNGE (STATIONARY AND ALTERNATING)

HSPU

*BOX MODIFICATION TODAY

BRING A FRIEND:

15-9-6

1 ARM DB POWERSNATCH

UNWEIGHTED LUNGES

PLATE PRESS

CASH-OUT

TABATA X 6 OF:

HOLLOW ROCKS

PLANKS

BICYCLES

TEENS: Thruster (TECHNIQUE)

8-10 TO WORK SKILLWORK ON THE THRUSTER:

1. FEET AT SHOULDERS

2. ELBOWS IN RACK POSITION

3. GREAT SQUAT WITH WEIGHT IN HEELS

4. EXPLODE OUT OF THE BOTTOM EXTENDING HIPS

5. ACTICE SHOULDERS HEAD THROUGH WINDOW

TEENS: Metcon (Time)

WOD:

2 ROUNDS OF:

8 THRUSTERS

8 PULLUPS

2 ROUNDS OF:

10 THRUSTERS

10 PULLUPS

2 ROUNDS OF:

12 THRUSTERS

12 PULLUPS

*TIME SHOULDN’T BE PAST 3 MINUTES FOR EACH SECTION. IF IT IS THEN SCALE ACCORDINGLY.

TUESDAY, SEPTEMBER 27TH 2016

CrossFit Fannin – CrossFit

Power Clean (5 X 2)

5 SETS OF 2 REPS AT 85% OF 1 REP MAX. COULD BE UNBROKEN MOST LIKELY IF IT ‘S HEAVY DROP RESET AND GO AGAIN. I WANT TO SEE AS LITTLE TIME BETWEEN REPS AS POSSIBLE.

Metcon (Time)

10 ROUNDS FOR TIME OF:

5 UNBROKEN POWERCLEANS

(95/135) (105/155)

15 ABMAT SITUPS

*ANY BREAKS IN POWERCLEAN RESULT IN 5 BURPEE PENALTY PERFORMED AT MOMENT OF BREAK. DON’T GO EXTRA LIGHT TO AVOID THIS.


TEENS: Power Clean (5 X 2)

2 UNBROKEN REPS AT 80%.

TEENS: Metcon (AMRAP – Rounds and Reps)

12 MINUTE AMRAP OF:

10 POWERCLEAN

100 METER RUN

20 DOUBLE UNDERS OR 40 SINGLES.

CASHOUT:

500 ROW X 2

MONDAY, SEPTEMBER 26TH 2016

CrossFit Fannin – CrossFit

Front Squat (5 x 5 )

5 minutes to warmup: ( new set every 2 minutes)

5 reps @ 60%

5 reps @ 70%

5 reps @ 75%

5 reps @ 80%

Metcon (Time)

5 Rounds for time of:

30 Double unders

8 push press (65/95) (95/135)

8 front squats (same weight)


Great job representing CrossFit Fannin.

TEENS: Push Press (5 X 2)

CONCENTRATION ON

1. ELBOWS IN FRONT OF BAR

2. VERTICAL DIP (knees wide over toes)

3. Drive

4. Active shoulder catch

TEENS: Metcon (Time)

5 ROUNDS FOR TIME OF:

10 burpees

40 feet walking lunge

40 feet tire flip

10 push press

*could start at different points

FRIDAY, SEPTEMBER 23RD 2016

CrossFit Fannin – CrossFit

Sumo Deadlift (1 X 1)

10 MINUTES TO WORK THE SKILL. IF YOUR FEELING IT GO HEAVY IF NOT WORK THE SKILL AND PREP FOR WOD

Metcon (AMRAP – Rounds and Reps)

14 MINUTE AMRAP OF:

6 HRPU

9 SUMO DEADLIFTS 105/155

12 KETTLEBELL SWINGS 35/53

20 KB AB TWIST (same weight)