THURSDAY, AUGUST 31ST 2017

CrossFit Fannin – CrossFit


all classes…..

Deadlift (6 x 2 )

Building loads work to your challenging double

* hands can’t leave the bar

Metcon (Time)

4 ROUNDS FOR TIME OF:

-400 meter run

– 15 deadlifts (95/135)(125/165)

CASH-OUT

3 x 10 dips

-bar

-ring

-weighted bar/ring

-banded

*whatever challenges you

WEDNESDAY, AUGUST 30TH 2017

CrossFit Fannin – CrossFit

POWERSNATCH/OHS CYCLE

EVERY 2 MINUTES FOR 6 MINUTES COMPLETE:

2 HANGPOWERSNATCHES

2 POWERSNATCHES

2 OVERHEAD SQUATS

@ 65-70%

THEN EVERY 2 MINUTES FOR 6 MINUTES COMPLETE:

1 HANG POWERSNATCH

1 POWERSNATCH

1 OVERHEAD SQUAT

@75-80%

THEN EVERY MINUTE FOR 4 MINUTES COMPLETE:

1 POWERSNATCH

1 OHS

@ 80% +

Metcon (AMRAP – Rounds and Reps)

10 MINUTE AMRAP OF:

– 8 hspu

– 8 burpee box overs* (24/30)

-10 weighted situps (15/25)

* box overs are when both hands make contact with box as well. Could be just hands could be feet and hands.

Scales:

Shoulder press standing barbell

Step on and overs

Reg situps

TUESDAY, AUGUST 29TH 2017

CrossFit Fannin – CrossFit

Metcon (4 Rounds for time)

4 rounds each for time of:

Row 20/25 calories

10 pullups

10 Push press ( 65/95)(95/135)

10 Front rack lunges

*rest 2-4 minutes btw rounds

Should rest enough to catch your wind rounds should be consistent

CASH-OUT

3 options:

1. 6 x 100 meter sprints rest as needed

2. 6 x 100 banded sprints

3. 6 x 100 meter row sprints

MONDAY, AUGUST 28TH 2017

CrossFit Fannin – CrossFit

Clean Pull + Clean + Jerk (1 x 1)

Complete a rep every 90 sec for 15 minutes

* building sets

Metcon (AMRAP – Reps)

AMRAP IN 8 MINUTES OF:

-EMOM COMPLETE 7 WALL BALLS (14/20)(20/30)

-MAX REPS POWERCLEANS(65/95)(95/135)

FRIDAY, AUGUST 25TH 2017

CrossFit Fannin – CrossFit

SKILL

10 minutes to work at least one of the following:

-pullups

-ctb

-muscle ups

-double unders

-mobility

Metcon (AMRAP – Rounds and Reps)

18 minute alternating amrap with a partner of:

-8 ttb

-100 meter farmers carry (25s/45s)

-150 meter run

*alternating movements to complete rounds

*farmers carry use any grip

THURSDAY, AUGUST 24TH 2017

CrossFit Fannin – CrossFit

Metcon (Time)

RUN 1: Metcon (Time)

00:00-12:00

Run 800 meters (1 mile)

Metcon (AMRAP – Rounds and Reps)

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3’s: Metcon (AMRAP – Rounds and Reps)

12:00-15:00

3 MINUTE AMRAP OF:

3 POWERSNATCH (65/95)(95/135)

3 BOX JUMPS (20/24)

Metcon (AMRAP – Rounds and Reps)

5’s: Metcon (AMRAP – Rounds and Reps)

17:00-20:00

3 MINUTE AMRAP OF:

5 POWERSNATCH

5 BOX JUMPS

*SAME WEIGHTS

Metcon (AMRAP – Rounds and Reps)

7’s: Metcon (AMRAP – Rounds and Reps)

22:00-25:00

3 MINUTE AMRAP OF:

7 POWERSNATCH

7 BOX JUMPS

* SAME WEIGHTS

Metcon (Time)

RUN 2: Metcon (Time)

27:00-39:00

RUN 800 METERS(1 MILE)

**COMPARE TO NOVEMBER 23RD 2016