SATURDAY, DECEMBER 16TH 2017

CrossFit Fannin – CrossFit

Metcon (Time)

CrossFit Fannin – CrossFit

Metcon (Time)

IN TEAMS OF 2 COMPLETE FOR TIME:

50 Thrusters (65/95)

40 Deadlifts (125/185)

30 burpee box jumps (20/24)

20 pullups

1000m Row

20 pullups

30 BURPEE BOX JUMPS

40 DEADLIFTS

50 THRUSTERS

*THRUSTERS SCALES LOAD (DEADLIFT SCALE LOAD)

*BURPEE STEP UPS FOR BOX JUMPS

*IF ROWER IS TAKEN = 800 METER RUN

*ALL MOVEMENTS DIVIDED HOWEVER

YOU WANT INCLUDING RUN OR ROW.

*compare to January 14th, 2017

TEENS/MASTERS

Box (16/20) Teens(20/24)

Thrusters (35/65)

Deadlifts (85/125)

THURSDAY, DECEMBER 14TH 2017

CrossFit Fannin – CrossFit


Powersnatch/OHS (14 x 1)

1 powersnatch + 1 OHS every 30 seconds for 7 minutes at 80% of ps

Metcon (Time)

For time:

Buy-In: 1000 Meter Row

2 Rounds:

15 HSPU

20 Russian KB swings (53/70)

50 Double-Unders

TEENS/MASTERS (shoulder press 25/45) kb (26/35) double unders

PRETEENS shoulder press (15/25) (red/18) singles x 1

Singles x 2 (adults)

CASH-OUT

Cool down row x 1,000 (OPTIONAL)

WEDNESDAY, DECEMBER 13TH 2017

CrossFit Fannin – CrossFit


Compare to 12/21/16 or 12/21/15

Metcon (Time)

Metcon (Time)

12 DAYS OF CHRISTMAS:

FOR TIME COMPLETE:

1-100 METER RUN

2- BOX JUMPS (36/28)

3-THRUSTERS(65/95)

4. SDHP(65/95)

5-PUSH PRESS(65/95)

6-KB SWINGS (35/53)

7-BURPEES

8-MEDBALL CLEANS(14/20)

9-KNEES TO ELBOW

10-PUSH UPS W/ A CLAP

11-PULLUPS

12-HANG CLEAN AND JERK(65/95)

LIKE THE SONG

1

2-1

3-2-1

4-3-2-1

AND SO ON..

RX:

PRETEENS (20/24)(15/25)(kb 18/26)(medball 8/10)

Teens/Masters (20/24)(45/65)(kb 26/35)(medball 10/14)

TUESDAY, DECEMBER 12TH 2017

CrossFit Fannin – CrossFit


Back Squat (5×5)

Every 2 minutes for 10 minutes complete 5 reps btw 60-70% can go from rack or floor your choice

*same weight across all reps

12 minute amrap (AMRAP – Rounds and Reps)

12min AMRAP of:

12 wall balls (14/20)

9 deadlifts (105/145)

6 Toes to Bar

Teens/masters: (10/14) (65/95) (ttb)

PRETEENS (4/6) (35/55) (ttb)

MONDAY, DECEMBER 11TH 2017

CrossFit Fannin – CrossFit

PC/FS/PJ (1 x max reps)

3 Powerclean /3 Front Squat/3 Push Jerks
Enter team total for 5 minutes

Rx 75/105

Rx+ 105/155

Teens/Masters 55/75

Preteens 20/35

Scale these loads as needed

-this is an I go/You go cycle with a partner scoring total reps

Each person does all 9 reps before other person goes

Metcon (AMRAP – Reps)

As Many Reps As Possible In 17 Minutes:

30 Burpees

30 Power cleans (55/75)

20 Burpees

30 Power cleans (85/125)

10 Burpees

30 Power cleans (105/165)

10 Burpees

As many reps as possible (125/195)

Teens/Masters (35/45/55/75)(45/55/65/85)