FRIDAY, JANUARY 26TH 2018

CrossFit Fannin – CrossFit

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.
VARIATIONS:

Rx’d: (Ages 16-54)

Men use 95-135-185-225-245-265 lb.

Women use 65-95-135-155-175-185 lb.

Teenagers 14-15:

Chin-over-bar pull-ups

Squat snatches

Boys use 75-105-135-155-185-205 lb.

Girls use 45-75-95-115-135-155 lb.

Masters 55+:

Chin-over-bar pull-ups

Squat snatches or power snatches with overhead squats permitted

Men use 75-105-135-155-185-205 lb.

Women use 45-75-95-115-135-155 lb.

Scaled: (Ages 16-54)

Jumping chin-over-bar pull-ups

Squat snatches or power snatches with overhead squats permitted

Men use 45-75-95-115-135-155 lb.

Women use 35-55-65-75-95-105 lb.

Scaled Teenagers 14-15:

Jumping chin-over-bar pull-ups

Squat snatches or power snatches with overhead squats permitted

Boys use 45-75-95-115-135-155 lb.

Girls use 35-55-65-75-95-105 lb.

Scaled Masters 55+:

Jumping chin-over-bar pull-ups

Squat snatches or power snatches with overhead squats permitted

Men use 45-75-95-115-135-155 lb.

Women use 35-55-65-75-95-105 lb

CASH-OUT

THE WOD IS 8 MINUTES UNLESS EXTRA TIME IS MADE….. SO COUPLE OPTIONS:

1. MOBILITY WORK

2. RUN WITH PARTNER 100/200/400.

-PARTNER A RUNS 100 THEN PARTNER B RUNS 100, PARTNER A RUNS 200 THEN PARTNER B RUNS 200 ETC. X 2/3 ROUNDS

COULD ALSO ROW THIS SEQUENCE 200/400/600 X 2/3 ROUNDS WITH A PARTNER OR OWN YOUR OWN WITH REST AS NEEDED.

3. PICK 2/3 CORE MOVEMENTS AND TABATA OR GO REPS ON

4. PICK A SKILL YOU NEED TO WORK ON.

NUTRITION

okay guys the challenge is quickly approaching. If you are body testing remember that is this coming Saturday. The challenge will start on Monday. Monday at the gym you will perform a workout that you will repeat at then end as well.

Remember to take your before and after pics.

Important things:

1. I have asked the body analysis group to send me your results (if you don’t want me to see them let me know).

2. If you don’t have a partner on the board by Saturday we will assign you one. And I will let you know by Monday.

List of foods:

Meats (unbreaded of course)

Veggies

Fruits

Nuts

Seeds

Oils

-Condiments need to be organic and containing nothing artificial. Ketchup, mustard etc.

-Stubbs is a great bbq choice.

-Salad dressing go with oil based dressing.(I have posted a few on CrossFit Fannin fb and instagram. Make sure you follow online for tips, pics, and recipes. Esp the clean eating/zone challenge on fb.

-protein shake post wod with milk is allowed.

-non fat plain greek yogurt or triple zero yogurt is allowed but shouldn’t be more than 1-2 servings per day.

-Drink at least 1/2 body weight in ounces of water each day

-sleep 6-9 hours per night.

-almond butter **IN MODERATION

*1 cup of coffee per day

**avoid even fruits and veggies on the unfavorable chart of the zone diet.

Each week the penalty for a cheat will be posted. If you cheat you and your partner will perform the penalty. Preferrably together.

%d bloggers like this: