Month: July 2019

WEDNESDAY, JULY 17TH 2019

CrossFit Fannin – CrossFit Warm-up 400m Run With an Empty Barbell: 10 High Hang Muscle Snatch 10 Muscle Snatch 5 High Hang Power Snatch 5 Hang Power Snatch 5 Power Snatch Muscle snatch + powersnatch 1 muscle snatch + 1 powersnatchMuscle Snatch + Power…

TUESDAY, JULY 16TH 2019

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 200m Run 10 PVC pads thrus 5 Split Jerks (work on technique with pvc Powerclean and jerk (1-1-1) Power Clean + 3 Jerk(can split) 1-1-1 *Work up to a heavy set for the day for this complex….

MONDAY, JULY 15TH 2019

CrossFit Fannin – CrossFit Warm-up 200 meter run :90 Row (1:00 Easy, :30 Hard) 20 Air Squats :90 Row (1:00 Easy, :30 Hard) :30 Banded Front Rach Stretch each arm Front Squat (3×1) Front Squat (20 Minutes) 3 x 1 @ 90% of 1RM…

SATURDAY, JULY 13TH 2019

CrossFit Fannin – CrossFit Metcon (Time) “DECK OF CARDS” HEART- BACK SQUATS (65/95) CLUB- 100 METER RUN DIAMOND- PUSHUPS SPADE- DOUBLE SITUPS JOKER -800 METER RUN OR 1000 ROW RX+ BOTH RUN AND ROW OR TODAY YOU CAN RUN BOTH OR ROW BOTH BUT…

FRIDAY, JULY 12TH 2019

CrossFit Fannin – CrossFit Warm-up 1:00 Bike or row 15 PVC pads thrus 1:00 Bike 12 Overhead Squats (pvc) 1:00 Bike 10 Burpee Pull Ups Overhead Squat (4×4) Tempo Overhead Squat (20 Minutes) 4×4 @ 45% of 1RM *The challenge today is TEMPO. I…

THURSDAY, JULY 11TH 2019

CrossFit Fannin – CrossFit Warm-up 200m Run 15 Push Ups 15 PVC pass thrus 15 Push Ups 200m Run Bench Press (1×1) Bench Press (20 Minutes): 5-5-3-3-1-1 *Work up in weight each set. Do 5 GOOD Strict Pull Ups after each set. You can…

WEDNESDAY, JULY 10TH 2019

CrossFit Fannin – CrossFit Warm-up 1:00 Bike 15 Air Squats 1:00 Bike :45 Plank Hold 1:00 Bike 10 Single Leg Deadlifts each leg (1 KB) Hang Clean (5×3) Every :20 for 5 Minutes: 1 Hang Squat Clean @ 55% of 1RM 5 Minute Rest…