MONDAY, JANUARY 7TH 2019

CrossFit Fannin – CrossFit

Warm-up

1:00 on a Machine

10 Single Arm Dumbbell Strict Press

1:00 on a Machine

15 Goodmornings (pvc)

1:00 on a Machine

50 Double unders or 100 Single Unders

Shoulder Press

Shoulder Press (20 Minutes)

5-3-2-1-1-1-1

*Work up in weight each set to a heavy single for the day! Do 3-5 Strict pull ups after each set. Use a band if necessary or add weight if you can.

Metcon (Time)

3 Rounds for Time

50 Double Unders

10 Deadlifts (155/225)

8 Minute Time Cap

Metcon (Time)

@10:00

3 Rounds for Time:

25 Wall Ball (14/20)

10 Hang Power Cleans (115/155)

8 Minute Time Cap

*Both of these workouts have an 8-minute time cap. These are meant to be fast workouts. Pick a weight on the hang power cleans and the deadlifts to go as unbroken as possible! You should absolutely go unbroken on the first round of each movement. If not, IT’S TOO HEAVY!

Scaling Options:

50 Double Unders – 25 Double Unders – 100 Single Unders

New Year/New You Challenge!!!

IF YOU ARE PARTICIPATING IN THIS CHALLENGE YOU MUST DOWNLOAD THIS APP. IT IS WHERE YOU WILL LOG ALL POINTS

https://app.wodifyrise.com/Event/Registration.aspx?t=1901

*Instead of paying online I will print off the registration list and the entry fee will be $25 in cash paid by January 17th.

Print this info off:

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

You will use the favorable list for your foods.

One exception is if it’s a vegetable it’s ok for this challenge.

You can also use this guide for recommended portions.

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