MONDAY, JANUARY 2ND 2017

CrossFit Fannin – CrossFit


2017

TODAY’S WOD WILL BE A COMPARE TO FROM THE FIRST MONDAY WOD IN 2016. IF YOU HAVE BEEN HERE A FULL YEAR WILL BE A GOOD COMPARISON.

– BE THINKING OF YOUR CROSSFIT GOALS THIS WEEK AND WE WILL WRITE UP BEGINNNG OF NEXT WEEK…

-NO CROSSFIT KIDS FOR JANUARY WILL RESUME IN FEB.

-LET’S HAVE A GREAT YEAR!!!

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 (6 Rounds for time)

EVERY 3:00 MINUTES COMPLETE THE FOLLOWING:

6 ROUNDS OF :

5 HANG POWERCLEANS (95/135) (125/185)

7 FRONT SQUATS(95/135) (125/185)

3 PUSH JERKS (95/135) (125/185)

*REST TIME REMAINING OF THE 3:00 MINUTE ROUND.

**COMPARE TO JANUARY 4TH 2016

CASH-OUT

100 DOUBLE UNDERS OR 200/300 SINGLES.

TEENS: Metcon (Time)

WARMUP:

30 SECONDS EACH:

2 ROUNDS:

PLANK

AIR SQUAT

SITUPS

KIP SWINGS

DOUBLE UNDERS

*LINE DRILLS

SKILL: CLEAN

WOD:

FOR TIME:

9 CLEANS

28 TOES TO BAR

14 THRUSTERS

30 CALORIES ON ROWER

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