TUESDAY, OCTOBER 31ST 2017

CrossFit Fannin – CrossFit


Metcon (Time)

IN TEAMS OF 2 COMPLETE:

400 METER PUMPKIN RUN

75 – Lateral Pumpkin Jumps

50 – Pumpkin Push Press

100 – Pumpkin Goblet Squats

50 – Pumpkin Box Jumps 20/24

75 – Pumpkin Squat Cleans

400 METER PUMPKIN RUN

*PUMPKIN = 14/20 WALL BALL

RX+= 20/30 LB MEDBALL

* compare to 10/31/16

Metcon (AMRAP – Reps)

teams of 2 immediately following wod complete for max reps:

row for cals:

10 Minutes

-cals are reps

-break anyway you like

MONDAY, OCTOBER 30TH 2017

CrossFit Fannin – CrossFit

Halting deadlift/hang clean/clean (1×1)

On the halt pause for 2 seconds above the knee
15 minutes to work to heavy single

-pause above knee for 2 full seconds and stand

-then back down to knee for hang clean

– then full clean

-may also do powerclean but note in box

-the big thing I’ve heard members discuss lately is improving the shrug and while that is important if you skip the deadlift of the clean and snatch the rest will be inefficient. So concentration this week will be the halted deadlift. Once that is perfected the shrug is the easy part!!

Metcon (Time)

3 rounds for time of:

-30 powercleans (75/115)

-30 wallballs (14/20)

-30 double unders

Time cap: 20 minutes

SATURDAY, OCTOBER 28TH 2017

CrossFit Fannin – CrossFit


Metcon (Time)

“DECK OF CARDS”

With a partner complete a full deck of cards:

HEART= Clusters (35/55) Barbell

cluster video click here:

https://www.youtube.com/watch?v=gEjq0XI7UP8

CLUB= 100 meter run

SPADE= kb swings (35/53)

DIAMOND= Stationary lunge

JOKER- 800 METER RUN/ 1,000 METER ROW

ACES=11

FACE CARDS=10

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.

FRIDAY, OCTOBER 27TH 2017

CrossFit Fannin – CrossFit

Competition Rules

Teams of 4 complete

17.1

17.5

– 2 members will complete 17.1 dividing reps however you want. When finished they will clap off to the next two who will complete 17.5

Metcon (Time)

In teams of 4 complete for time:

17.1

10 Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs(20/24)

20 Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

30 Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

40 Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

50 Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

17.5

10 Rounds for Time

9 Thrusters (95/65 lb)

35 Double Unders

Rx as written

Rx+ – teams of 2 so two people would divide up both wods

Doubles x 3 singles

Thrusters and db scale loads

Metcon (Time)

In teams of 4 complete for time:

17.1

10 Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs(20/24)

20 Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

30 Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

40 Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

50 Dumbbell Snatches (50/35 lbs)

15 Burpee Box Jump Overs

17.5

10 Rounds for Time

9 Thrusters (95/65 lb)

35 Double Unders

Rx as written

Rx+ – teams of 2 so two people would divide up both wods

Doubles x 3 singles

Thrusters and db scale loads

THURSDAY, OCTOBER 26TH 2017

CrossFit Fannin – CrossFit

Snatch (1 x 1 )

15/20 minutes to work the skill of not snatch then go powersnatch

Metcon (Time)

FOR TIME COMPLETE:

21 powesnatch (55/85)

1 lap

15 powersnatch

1 lap

9 powersnatch

1 lap

Scales : lighter loads

Rows x 500 meters

Run make sure to stay moving scales can be 200’s

WEDNESDAY, OCTOBER 25TH 2017

CrossFit Fannin – CrossFit

SKILL

Spend 10-15 minutes on skill work:

Couple examples

– double under ladder

-pullups

-hspu

-muscle ups

Metcon (AMRAP – Rounds and Reps)

12 minute amrap of:

– 5 pullups

-7 hrpu

-9 wall balls (14/20)

CASH-OUT

3 rounds of:

10 db flat bench

10 kb abtwist

10 v ups

TUESDAY, OCTOBER 24TH2017

CrossFit Fannin – CrossFit

Behind The Neck Jerk (1 x 1 )

15 minutes to work the skill

Key points:

Dip short and fast knees wide

Explode hips push under bar

Active shoulders

* from rack

Metcon (3 Rounds for time)

3 rounds each for time of:

500 meter row

10 burpees over bar (rx must jump)

10 STO (75/105)(110/165)
These are unbroken sprint cycles