TUESDAY, NOVEMBER 29TH 2016

CrossFit Fannin – CrossFit


Power Clean (5 X 4)

2 REPS EVERY 30 SECONDS FOR 5 MINUTES BTW 70-80% STAYING SAME WEIGHT ACROSS ALL 20 REPS

Metcon (AMRAP – Rounds and Reps)

20 MINUTE AMRAP OF:

5 BEAR COMPLEX (65/95) (95/135)

200 METER RUN

*BEAR COMPLEX CLICK HERE FOR DEMO https://www.youtube.com/watch?v=5_lc4X-7szY

*ON THIS WOD THE BEAR COMPLEX DOESN’T HAVE TO GO UNBROKEN

TEENS: Metcon (AMRAP – Reps)

WARMUP:

HURDLES X 3 MINUTES

LINE DRILLS

SKILL WORK:

DEADLIFT TO BOX JUMP

5 X 3 REPS AT 80-85% OF 1 REP EACH SET FOLLOWED BY 3 HIGH

BOX JUMPS

*WARMUP TO THAT LOAD MAX TIME 15/20 MINUTES

WOD:

9 MINUTES ASCENDING LADDER OF:

2 DEADLIFTS

2 SITUPS

2 HRPU

4 DEADLIFTS

4 SITUPS

4 HRPU

ETC. 6, 8, 10, 12

CASHOUT SKILL WORK:

HANDSTAND HOLDS AND FLIP UPS

MONDAY, NOVEMBER 28TH 2016

CrossFit Fannin – CrossFit


Back Squat (4 X 2)

SAME WEIGHT ACROSS ALL SETS.

85%

BUILDING UP TO THAT LOAD.

15/20 MINUTES.

Metcon (Time)

21-15-9 REPS OF:

BURPEES OVER BAR

THRUSTERS (65/95)

PULLUPS

*BURPEE CAN BE STEP OR JUMP

*18 MINUTE CAP

EXTRA CREDIT

2/3 SETS OF:

WITH A KETTLEBELL

20 KB SITUPS

20 KB AB TWIST

20 KB SWINGS (1 ARM SWITCHING ARMS AT EXTENSION)

TEENS: Metcon (AMRAP – Rounds and Reps)

WARMUP:

JINGLE JANGLES X 6

-LINE DRILLS

SKILL WORK:

HANG POWERCLEAN

EMOM FOR 6 MINUTES COMPLETE 3 REPS

WOD:

10 MINUTE AMRAP ( I GO, YOU GO)

RUN 50 METERS

5 BURPEES

5 HANG POWERCLEAN

*PARTNERS COMPLETE FULL ROUNDS

SATURDAY, NOVEMBER 26TH 2016

CrossFit Fannin – CrossFit


Metcon (Time)

IN TEAMS OF 3 COMPLETE:

3 ROUNDS EACH OF :

30 WALL BALLS (14/20)

30 KB SWING (35/53)

30 ABMAT SITUPS

*PARTNER 1 STARTS 30 WALLBALLS AS SOON AS 30 IS COMPLETE PARTNER 2 STARTS 30 WALLBALLS WHILE 1 IS DOING 30 KB SWINGS.

EACH PARTNER MUST WAIT FOR THE PERSON IN FRONT OF THEM TO FINISH . ONCE ALL 3 HAVE COMPLETED 30/30/30=ROUND 1 IS COMPLETE.

FRIDAY, NOVEMBER 25TH 2016

CrossFit Fannin – CrossFit


Behind The Neck Jerk (8 X 2)

EVERY MINUTE ON THE MINUTE FOR 8 MINUTES GO 2 BEHIND THE NECK WIDE GRIP JERK + 2 OVERHEAD SQUATS

*IF NO OH SQUAT GO 2 BACK SQUAT

*5 MINUTE WARMUP

PICK YOUR OWN LOADS JUDGING ON HOW YOUR BODY FEELS

Metcon (Time)

3 ROUNDS FOR TIME OF:

-400 METER RUN

-10 STO (65/95) (95/135)

-10 BACK RACK ALTERNATING LUNGES

*SAME WEIGHT

WEDNESDAY, NOVEMBER 23RD 2016

CrossFit Fannin – CrossFit


RUN 1: Metcon (Time)

00:00-12:00

Run 800 meters (1 mile)

3’s: Metcon (AMRAP – Rounds and Reps)

12:00-15:00

3 MINUTE AMRAP OF:

3 POWERSNATCH (65/95)(95/135)

3 BOX JUMPS (20/24)

5’s: Metcon (AMRAP – Rounds and Reps)

17:00-20:00

3 MINUTE AMRAP OF:

5 POWERSNATCH

5 BOX JUMPS

*SAME WEIGHTS

7’s: Metcon (AMRAP – Rounds and Reps)

22:00-25:00

3 MINUTE AMRAP OF:

7 POWERSNATCH

7 BOX JUMPS

* SAME WEIGHTS

RUN 2: Metcon (Time)

27:00-39:00

RUN 800 METERS(1 MILE)