FRIDAY, JUNE 30TH 2017

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

With a partner alternating to complete full rounds for 20 minutes of:

-150 meter run

-10 box jump on and overs (20/24)

-10 Powercleans (75/105)

CASH-OUT

cool down 500 meter row x 2

*rest as needed btw rows

THURSDAY, JUNE 29TH 2017

CrossFit Fannin – CrossFit


All Classes today!

Metcon (AMRAP – Rounds and Reps)

12 Minute amrap of:

-5 burpees

-7 kbs (35/53) (53/70)

– 100 meter farmers carry ( 25’s, 35’s w/ a pinch grip)

CASH-OUT

Tabata:

plank holds w/ weight on back w/ a partner.

each person goes 8 cycles before switching off.

WEDNESDAY, JUNE 28TH 2017

CrossFit Fannin – CrossFit

Power Snatch (4 x 3 )

80% across all sets.

Should have a new set every 2 minutes.

5-7 minutes to warmup 80%

Metcon (Time)

5 rounds of:

15 Push Jerk (75/105) (105/ 145)

15 Deadlifts

15 Powersnatch

*This wod should be as fast possible break smart. If you choose to one and dump must be done quickly

*powersnatch will be the tricky be smart here

Scales=

1. Lighter loads same numbers

Or

2. Reps by 8-10

TUESDAY, JUNE 27TH 2017

CrossFit Fannin – CrossFit

Metcon (Time)

3 rounds of:

-400 meter run

– 2 rounds of “Cindy”

5 pullups, 10 push-ups, 15 air squats

-30 double unders

Rx+ = bar muscle ups x 2/5

CASH-OUT

3 rounds of:

-10 incline db/kb bench (asap)

-10 bent over rows (stay tight)

-with feet anchored on dbs go 20 medball twists right into 20 medball sit-ups touching behind your head to feet

MONDAY, JUNE 26TH 2017

CrossFit Fannin – CrossFit

Back Squat (3 x 8)

Every 2 minutes for 6 minutes (3 sets) perform 8 reps at @70%

Deadlift (3 x 6 )

Every 2 minutes for 6 minutes (3 sets) complete 6 reps at 60-70% concentrating on technique. Slow up and slow down

-concentration on hitting points.

1. Knees back

2. Pause top of knee

Repeat same down

Metcon (AMRAP – Rounds and Reps)

4 minute amrap of:

-21 hang powercleans

-21 wall balls (14/20)

-150 meter run

Rx= 65/95

Rx+= 95/135

Rest 4 minutes

Metcon (AMRAP – Rounds and Reps)

4 minute amrap of:

-15 hang powercleans

-15 wall balls

-150 meter run

Rest 4 minutes

Metcon (AMRAP – Rounds and Reps)

4 minute amrap of:

-9 hang powercleans

– 9 wall balls

-150 meter run

SATURDAY, JUNE 24TH 2017

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

* SATURDAY, DECEMBER 31ST 2016

Metcon (AMRAP – Rounds and Reps)

Teams of 2

25 Minute AMRAP of:

200 meter run (both)

100 DB Snatch (35/55)

80 kb swings (35/53)

60 Partner Sit-ups

40 Burpees over partner

20 Man-Makers (35/53)

* SATURDAY, DECEMBER 31ST 2016

FRIDAY, JUNE 23RD 2017

CrossFit Fannin – CrossFit

MOBILITY/STRETCHING

15/20 minutes of mobility work.

Metcon (AMRAP – Rounds and Reps)

20 Minute amrap with a partner completing full rounds of:

-10 stationary lunges (bodyweight)

-10 true pushups to db’s

-10 weighted box step ups (26’s kbs/ 35’s kbs)