FRIDAY, JANUARY 12TH 2018

CrossFit Fannin – CrossFit

OPEN PREP FRIDAY

STARTING TODAY WE WILL DO OPEN PREP FRIDAY’S UNTIL ABOUT 2 WEEKS OR SO BEFORE THE OPEN STARTS. WE ARE DOING THIS TO GET US MENTALLY AND PHYSICALLY PREPARED.

NOT DOING THE OPEN? NO PROBLEM THESE WODS WILL TURN INTO FUN PARTNER WORKOUTS.

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
55 AND OVER

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb.

TEENS

Boys 14-15 clean 95 lb.

Boys 16-17 clean 115 lb.

Girls 14-15 clean 65 lb.

Girls 16-17 clean 75 lb.

SCALED

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb.

SCALED MASTERS/TEENS

Men push press 65 lb. and clean 75 lb.

Women push press 45 lb. and clean 55 lb.

Metcon (AMRAP – Reps)

Rowling:

“ROWLING”

ROWLING:

10 rounds of:

row 100 meters (for every meter you row under or over 100 = burpees. Person with lowest score wins.

for example if you row:

1: 98 meters = 2 burpees

2: 105 meters = 5 burpees

etc…..

*Burpee penalty is immediately after each row.

*This is every person for themselves no teams/partners

**Remember on the whiteboard whoever is last is first. And whoever is first is last!!!!

NUTRITION

If you were trying to sign up for body analysis and there wasn’t any times left don’t worry go back on there and try again. I called her and she added more time slots!!

CASH-OUT

Optional Cashouts:

1: 3 rounds of

10 bulgarian split squats (weighted if possible)

30 second plank hold

20 bicycles.

and/or

2. 3 rounds of

2 rope climbs

10 db flat bench

10 banded pull aparts.

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