FRIDAY, JULY 8TH 2016

CrossFit Fannin – CrossFit

MOBILITY/STRETCHING

10-15 mins stretching.

line drills

band stretch

leg swings

samson series

Metcon (Time)

Run 1 mile for time….(800) or 1600 meter row.

rest 5 minutes then…

complete:

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

“Heavy Grace” (Time)

For time:

30 powerclean and jerks (125/165)

CASH-OUT

pick a skill and work on it

THURSDAY, JULY 7th 2016

CrossFit Fannin – CrossFit

TEENS: Metcon (Time)

4 rounds for time of:

10 Pushups (hand release)

10 ab mat situps

Deadlift (1 rep every 30 seconds for 8 mins)

at 70% of 1rm.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes of:

10 deadlifts (95/135) (135/185)

10 wall balls (14/20)

20 double unders

*singles 40-60

CASH-OUT

Tabata These:

plank holds

hollow holds

handstand holds

4 cycles alternating movements.

WEDNESDAY, JULY

CrossFit Fannin – CrossFit

Metcon (Time)

6 rounds for time of:

5 powersnatch (65/95) (95/135)

7 ttb

100 meter run

Power Snatch (5 x 2)

working about 80-85% of 1 RM. Unbroken reps or drop get right back on bar reps. Spend 5 minutes working to that number. 10 minutes on working sets.

TUESDAY, JULY 5TH 2016

CrossFit Fannin – CrossFit

Front Squat (5 X 8)

60% OF 1 RM

5 SETS OF 8 REPS EVERY 90 SECONDS.

Push Jerk (5 X 8 )

60% OF 1 REP MAX.

5 SETS OF 8 JERKS EVERY 90 SECONDS.

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 12 MINUTES OF:

7 POWERCLEANS (95/135)

7 BACK SQUATS

7 SITUPS

7 BURPEES

TEENS: Metcon (Time)

CROSSFIT TEENS:

SKILL WORK: SQUAT

WOD:

RUN 800 METERS

15-12-9-6-3 OF:

KB SWINGS

FRONT SQUATS (AIR SQUATS)

RUN 800 METERS

*800 SCALE=400 METERS

MONDAY, JULY 4TH 2016

CrossFit Fannin – CrossFit

1 WOD ONLY AT 8:15, HAPPY INDEPENDENCE DAY!!!!!

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
20 Deadlifts (275/185)

Run 400m

20 KB swings (70/53)

Run 400m

20 Overhead Squats (115/80)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24/20)

Run 400m

20 DB Squat Cleans (45/30)

Run 400m

*scale weight loads as needed and runs could be 200’s

SATURDAY, JULY 2ND 2016

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

30 MINUTE AMRAP WITH A PARTNER OF THE FOLLOWING:

200 meter run

10 med ball cleans (14/20)

10 box jump on and overs (20/24)

*Only 1 partner working at a time. Partner 1 completes 200 meter run, Partner 2 completes 10 medball cleans, 1 completes box jumps, 2 completes 200 meters etc. alternating back and forth to complete rounds.

FRIDAY, JULY 1ST 2016

CrossFit Fannin – CrossFit

BARBELL CONDITIONING

With a partner for 6 minutes go lift for lift you chose the weight:

POWERCLEAN

No rush on this think technique partner 1 goes then partner 2 goes etc x 6 mins

Metcon (Time)

For time complete:

800 meter run

3 rounds of:

15 hang power clean (65/95) (95/135)

15 scissor jumps

800 meter run

*scissor jumps click here: https://www.youtube.com/watch?v=6fI6xWykDCA