Month: May 2019

MONDAY, MAY 20TH 2019

CrossFit Fannin – CrossFit Warm-up 400m Run 15 PVC pads thrus 10 Pause Strict Press (barbell) 10 Pause Split Jerk (barbell) *Pause at bottom of dip and pause at catch position Split Jerk Split Jerk (20 Minutes) 5 x 2 @ 75% of 1RM…

SATURDAY, MAY 18TH 2019

CrossFit Fannin – CrossFit Metcon (Time) TEAMS OF TWO COMPLETE A “DECK OF CARDS”: HEART- 100 run CLUB- Power clean (95/135)(125/165) DIAMOND- Burpees SPADE- PVC Sit-ups Ace-11 Face-10 Joker-800 meter run/1,000 row RX+ both run 1,600 and row 1,600

FRIDAY, MAY 17TH 2019

CrossFit Fannin – CrossFit Warm-up 200m Run 15 PVC pads thrus 200m Run 15 Overhead Squats (pvc) 200m Run 5 Inchworms + 3 Push Ups Overhead Squat (1×3) Overhead Squat (20 Minutes) 3 Rep Max *Work up to a heavy set of 3 for…

THURSDAY, MAY 16TH 2019

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 10 Wall Balls 30 Single Unders 2 Rounds: 10 Push Ups 10 Pull Ups Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 25 Push Ups 20 Wall Balls (14/20) 15 Chest to Bar Pull Ups 60…

WEDNESDAY, MAY 15TH 2019

CrossFit Fannin – CrossFit Warm-up 400m Run With 2.5 or 5# plates in each hand: 2 Rounds 10 Side Raises 10 Front Raises 10 Rotator Cuff 10 Strict Press 1 shoulder press + 2 push press + 3 push jerks 1 Strict Press +…

TUESDAY, MAY 14TH 2019

CrossFit Fannin – CrossFit Warm-up 400m Run Band stretch as a class Front Squat (3×5) Front Squat (20 Minutes) 3 x 5 @ 70% of 1RM *These should be moderate working sets where you can focus on positioning and speed out of the hold….

MONDAY, MAY 13TH 2019

CrossFit Fannin – CrossFit Warm-up 5 Minutes on a Machine (:45 Easy/ :15 Hard) -m 3x Split Jerks with an empty bar (10 Second hold in catch position) 1 powerclean + 1 split jerk (10×2) Every :30 for 10 Minutes: 1 Power Clean and…