WEDNESDAY, DECEMBER 28TH 2016

CrossFit Fannin – CrossFit


Metcon (AMRAP – Rounds and Reps)

AMRAP IN 3 MINUTES OF:

50 METER RUN

15 DEADLIFTS (65/95) (95/135)

REST 1 MINUTE

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 3 MINUTES OF:

50 METER RUN

12 DEADLIFTS

REST 1 MINUTE

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 3 MINUTES OF:

50 METER RUN

9 DEADLIFTS

REST 5 MINUTES

Metcon (AMRAP – Reps)

EMOM FOR 16 MINUTES COMPLETE:

1: 30 DOUBLE UNDERS (x 2 singles) or pick a du # that works for you. Shouldn’t work past 45 seconds.

2: 8 SHOULDER PRESS @ 60% of 1 RM.

*record total reps completed for both movements. 304 would be max reps for the workout.

TUESDAY, DECEMBER 27TH 2016

CrossFit Fannin – CrossFit


1 POWERCLEAN + 1 HANG CLEAN + 1 FRONT SQUAT (1X1)

15 MINUTES TO PERFORM 6 SETS INCREASING LOADS WITH SETS

Metcon (Time)

4 Rounds For Time:

20 Wall balls 14/20

15 Hang powercleans 65/95

12 Bar facing burpees

10 Toes to bar

TEENS: Metcon (Time)

WARMUP:

TABATA:

PUSHUPS

TUCK JUMPS

HIP BRIDGES

HOLLOW ROCKS

SKILL:

DEADLIFT

WOD:

5 ROUNDS FOR TIME OF:

3 DEADLIFTS

5 PULLUPS

7 BOX JUMPS

FRIDAY, DECEMBER 23RD 2016

CrossFit Fannin – CrossFit


POWERCLEAN CYCLE

EMOM FOR 4 MINUTES COMPLETE 5 POWERCLEANS

EMOM FOR 4 MINUTES COMPLETE 3 POWERCLEANS

EVERY 30 SECONDS COMPLETE 1 PC FOR 4 MINUTES

REST 1 MINUTE BTW SETS

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 9 MINUTES OF:

-7 HPC (65/95) (95/135)

-7 STO

-7 BACK SQUATS

-20 DOUBLE UNDERS ( X 3 X 2 SINGLES)

* MAKE DOUBLE UNDERS A GOOD # 5, 10 ETC.