Month: October 2016

FRIDAY, OCTOBER 14TH 2016

CrossFit Fannin – CrossFit Hang Power Snatch (1 X 1) 10 MINUTES TO WORK THE SKILL OF THE HANG POWER SNATCH. *WE HAVE WORKED THE HANG ALL WEEK. THE POINT OF THIS IS TO WORK FROM THAT HIGH HANG POSITION THAT IS “HOME BASE”…

THURSDAY, OCTOBER 13TH 2016

CrossFit Fannin – CrossFit Metcon (Time) FOR TIME COMPLETE: 10-9-8-7-6-5-4-3-2-1 REPS OF: HSPU FRONT SQUATS (65/95) (95/135) *HSPU SCALES : ABMAT ON 45LB PLATE, BOX HSPU (HANDS CLOSE TO BOX WITH BUTT HIGH IN AIR) OR KNEELING PLATE PRESS *FRONT SQUAT: SCALE LOADS CASH-OUT…

WEDNESDAY, OCTOBER 12TH 2016

CrossFit Fannin – CrossFit Hang Power Clean (5 X 4) EVERY 30 SECONDS PERFORM 2 REPS AT 60% FOR 5 MINUTES (20 REPS) TAKE 5 MINUTES TO WARM UP TO THAT NUMBER. WITH 60% THE CONCENTRATION SHOULD BE ON A SUPER VIOLENT SHRUG AND…

TUESDAY, OCTOBER 11TH 2016

CrossFit Fannin – CrossFit Back Squat (5 X 2 ) AT 80% ACROSS THE BOARD ALL SETS 10-15 MINS Metcon (6 Rounds for reps) EMOM FOR 18 MINUTES COMPLETE: 1: 10 MEDBALL CLEANS (14/20) 2: 10 BOX JUMPS (20/24) 3: 10 HRPU *RX+=12 OF…

MONDAY, OCTOBER 10TH 2016

CrossFit Fannin – CrossFit Push Jerk (5 x 5) 15 minutes max from the rack using 70 to 75% of your 1rm. Metcon (AMRAP – Rounds and Reps) 10 MINUTE AMRAP OF: 6 STO (65/95) (95/135) 10 WALL BALLS (14/20) 100 METER RUN CASH-OUT…

SATURDAY, OCTOBER 8TH 2016

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP with a partner alternating movements of : 8 STO (65/95) 8 HSPU 8 Goblet Squats (35/53) 1 does sto, 2 does hspu, 1 does goblet squats etc. HSPU= box or kneeling…

FRIDAY, OCTOBER 7TH 2016

CrossFit Fannin – CrossFit Metcon (Time) For Time: 21 Deadlifts Run 1 lap 18 Deadlifts 400m Run 15 Deadlifts 200m Run 12 Deadlifts 100m Run rxd= 125/185 rxd+ 155/225 800/1 lap/400/200 ON RUNS SKILL Pull Up – Normal Grip: 5 (Hands outside shoulders) Ring…