TUESDAY, JANUARY 31ST 2017

CrossFit Fannin – CrossFit


Power Snatch (1 X 2)

2 @65%

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 85%

REST BTW SETS

15 MINUTES

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

TEENS: Metcon (AMRAP – Rounds and Reps)

WARMUP:

TABATA:

LUNGES

SITUPS

TUCK JUMPS

LATERAL JUMPS

LINE DRILLS + AGILITY WORK

SKILL WORK: DEADLIFT

5X5 MAINTAIN TECHNIQUE THROUGHOUT ( HANDS STAY ON BAR)

WOD:

9 MINUTE AMRAP OF:

3 DEADLIFTS

3 BOX JUMPS

3 DEADLIFTS

6 BOX JUMPS

3 DEADLIFTS

9 BOX JUMPS

ETC.

MONDAY, JANUARY 30th 2017

CrossFit Fannin – CrossFit

Back Squat (1 x 1)

15 minutes to find today’s heavy single

Metcon (Time)

FOR TIME COMPLETE:

150 WALL BALLS (14/20)

*for every break complete 5 pullups

CASH-OUT

Option #1

3 rounds of:

25 double unders

25 weighted sit-ups

Option #2

3 rounds of:

40 double unders

5 bar muscle ups

TEENS: Metcon (Time)

Warmup:

Wall to wall sprints Tabata x 6

Line drills + agility work

WOD:

75 wall balls for time

*must be at depth and to target

*for every break complete 5 pullups

NUTRITION

3 weeks to go; this week the penalty is a 1 mile run

SATURDAY, JANUARY 28TH 2017

CrossFit Fannin – CrossFit


Metcon (Time)

WITH A PARTNER FOR TIME COMPLETE A DECK OF CARDS:

HEART- BACK SQUATS (65/95)(95/135)

CLUB-HANG POWECLEAN

DIAMOND-ABMAT SITUPS

SPADE-KB SWINGS (35/53)(53/70)

Jokers-800 M Run (Car wash loop) or 1000 M Row

Each team of 2 athletes will receive on complete deck of playing cards for time. Each team member will draw a card and perform the card number and the suit exercise and then draw another card. This will continue until the deck is completed. Face cards are worth 10 and Aces are worth 11.

FRIDAY, JANUARY 27TH 2017

CrossFit Fannin – CrossFit

CASH-OUT

3 ROUNDS OF:

-10 STRICT RING OR BAR DIPS

-RIG TO RIG OVERHEAD WALKING LUNGE (PICK YOUR WEIGHT: BAR, BALL, PLATE ETC)

-10 TOES TO BAR

-300 METER ROW

Metcon (AMRAP – Rounds and Reps)

WITH A PARTNER ALTERNATING REPS TO COMPLETE ROUNDS FOR 16 MINUTES:

8 KB TRUE PUSHUPS

8 POWERSNATCH (65/95)

20 DOUBLE UNDERS

THURSDAY, JANUARY 26TH 2017

CrossFit Fannin – CrossFit

Metcon (Time)

FOR TIME COMPLETE:

15-12-9-6-3 OF:

STO (55/75)

BURPEES OVER BAR

GAMES PREP

FOR TIME COMPLETE:

21-18-15-12-9-6-3

STO (65/95)

BURPEES OVER BAR (MUST JUMP)

CASH-OUT

PICK A SKILL YOU WANT TO WORK ON.

IF IM TRYING TO GET RX IN THE OPEN IT NEEDS TO BE RING MUSLCE UPS IN THE BACK

Metcon (Time)

warmup:

run 1 minute walk 30 seconds x 3 rounds.

line drills

skill: hang powersnatch

WOD:

21-15-9

HANG POWERSNATCH

FRONT SQUAT

BICYCLES

WEDNESDAY, JANUARY 25TH 2017

CrossFit Fannin – CrossFit


CLEAN COMPLEX (6 X 1)

HANG CLEAN, HANG CLEAN, CLEAN, PUSH JERK

ALL UNBROKEN HANDS STAY ON BAR ON FULL CLEAN BAR IS TOUCH N GO OFF GROUND
ONLY SCORE LAST ROUND (BUILDING SETS)

15 MINUTES

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
SCALES:

4 ROUNDS (SAME RUN OR 200)

OR

5 ROUNDS WITH SHORTER RUN.(200 M)

TUESDAY, JANUARY 24TH 2017

CrossFit Fannin – CrossFit


Metcon (3 Rounds for time)

3 ROUNDS EACH FOR TIME OF:

300 METER ROW (RX 500)

10 BOX JUMP ON AND OVERS (20/24) (hips must open)

10 WALL BALLS (14/20)

30 DOUBLE UNDERS

*COMPARE SCORE TO JULY 27TH AND NOVEMBER 30TH.

CASH-OUT

2/3 ROUNDS OF:

25 ABMAT SITUPS

2 ROPE CLIMBS (MEN 3)

15 HOLLOW ROCKS

TEENS: Metcon (3 Rounds for reps)

WARMUP:

JUNKYARD DOG X 5

LINE DRILLS + AGILITY WORK

SKILL:

HANG CLEAN, CLEAN, JERK

WORK TO HEAVY SINGLE (STOP WHEN TECHNIQUE GOES)

WOD:

3 MINUTE AMRAP X 3 ROUNDS WITH 2 MINUTE REST IN BTW OF:

5 CLEANS

7 HRPU

9 SITUPS