MONDAY, JULY 31ST 2017

CrossFit Fannin – CrossFit

3 POSITION POWERCLEANS (3 x 1)

HIGH HANG, HANG, FULL
15 minutes:

-3 sets at 60-65%

-3 sets at 70-75%

-3sets at 85%+

*record last sets

Metcon (Time)

For time complete:

-400 meter run

-21 ohs (65/95) (95/135)

-400 meter run

-15 ohs

-400 meter run

-9 ohs

Row= 500

Ohs= front squat

SATURDAY, JULY 29TH 2017

CrossFit Fannin – CrossFit

Metcon (Time)

IN TEAMS OF 2 COMPLETE:

-100 WALL BALLS (14/20)

-100 POWERCLEAN (75/105)(95/135)

-250 DOUBLE UNDERS

*ONLY 1 PARTNER WORKING AT A TIME. MUST CHANGE OFF EVERY 10 REPS WITH EACH PARTNER HOLDING AT EITHER THE (25/50) METER MARK. MUST CARRY YOUR WALL BALL AND EXCHANGE WITH YOUR PARTNER EVERY SET.

-REPS BY 10 EXCEPT DOUBLE GO BY 25.

-SINGLES BY 500 EXCHANGE BY 50

FRIDAY, JULY 28TH 2017

CrossFit Fannin – CrossFit

Power Snatch (6 x 4)

Complete 2 reps every 30 secs for 6 minutes.

– 4 reps each minute = 24 reps

– choose your own loads but make it a challenging double

-same weight across all reps

-8/10 minute warmup

Metcon (AMRAP – Rounds and Reps)

Alternating with a partner for 18 minute amrap of:

-10 db alternating powersnatch (35/55)(50/70)

– 8 ttb

-200 meter run

THURSDAY, JULY 27TH 2017

CrossFit Fannin – CrossFit

Deadlift (Max reps)

With a partner for 8 minutes of I go/you go for max reps

* choose your own loads

* don’t worry about speed

* 8-10 mins to partner up and warmup loads

Metcon (AMRAP – Reps)

Amrap in 9 minutes of:

-2 hspu

-2 box jumps (20/24)

-4 hspu

-4 box jumps

Etc…….

Hspu= standing shoulder press

WEDNESDAY, JULY 26TH 2017

CrossFit Fannin – CrossFit

Hang powerclean and jerk (1 x 1)

15 minutes to work to heavy single

Metcon (AMRAP – Rounds and Reps)

12 MINUTE AMRAP OF :

-8 hang powerclean and jerks (85/115)

-8 back squats

-150 meter run

-row scale=200 meter

-scale loads on lifts

TUESDAY, JULY 25TH 2017

CrossFit Fannin – CrossFit

Metcon (Time)

FOR TIME:

500m Row

40 air squats

30 situps

20 pushups

10 pull-ups

rest 5mins

Metcon (Time)

50-40-30-20-10 of:

Walking lunge

Sit-ups

*both done with plates (25/45)

Scale plate as needed

UPDATES:

Thanks for all your thoughts and prayers we have felt them. We are doing great and can’t wait to get back to the gym…..

MONDAY, JULY 24TH 2017

CrossFit Fannin – CrossFit

Front Squat (5 x 5 )

every 2 minutes complete 5 front squats (from ground as heavy as possible) x 5 sets

*same weight across all sets

**make it challenging

Metcon (Time)

FOR TIME COMPLETE:

22 DEADLIFTS (155/225)

200 METER FARMERS CARRY (53’s/35’s)

22 POWERCLEANS (95/135)

200 METER RUN

22 PULLUPS

400 METER RUN

22 FRONT SQUATS (65/95)

800 METER RUN

*scales

weight loads

farmers walk = lighter loads

200 run= 250 row

pullups= progressions or ring rows

400 run = 500 row

800 = 1000 meter row

*scales can always go down this is just a general guideline. Never cherry pick a wod b/c your unsure if their will be scales. Hopefully we’ve always made that clear and if we haven’t I apologize. I know a lot of cherry picking happened when I posted the 5K run that could have been a 800 meter run etc.