MONDAY, FEBRUARY 15TH 2016

CrossFit Fannin – CrossFit

REMEMBER THIS WEEK 5:30 AM GOES TO MONDAY, TUES, THURSDAY, AND FRIDAY.

POWERCLEAN CYCLE (EMOM FOR 4 MINUTES COMPLETE 5 POWERCLEANS)

EMOM FOR 4 MINUTES COMPLETE 5 POWERCLEANS

EMOM FOR 4 MINUTES COMPLETE 3 POWERCLEANS

EVERY 30 SECONDS COMPLETE 1 PC FOR 4 MINUTES

REST 1 MINUTE BTW SETS
EMOM FOR 4 MINUTES COMPLETE 5 POWERCLEANS

EMOM FOR 4 MINUTES COMPLETE 3 POWERCLEANS

EVERY 30 SECONDS COMPLETE 1 PC FOR 4 MINUTES

REST 1 MINUTE BTW SETS

ADD WEIGHT FROM OCT. 12TH

Metcon (Time)

FOR TIME COMPLETE:

21-15-9 REPS OF:

THRUSTERS 65/95

BAR FACING BURPEES

SATURDAY, FEBRUARY 13TH 2016

CrossFit Fannin – CrossFit

Metcon (Time)

TEAMS OF 2 COMPLETE:

60 DEADLIFTS (65/105)

RUN 200 METER

60 KBS SWINGS (53/35)

RUN 200 METER

60 ABMAT SITUPS

RUN 200 METER

60 BURPEES

RUN 400 METER

60 PULLUPS

RUN 200 METER

60 OHS

RUN 200 METER

60 SQUAT CLEANS

RUN 200 METER

* 1 PERSON ON THE BAR

*BOTH PARTNERS RUN

FRIDAY, FEBRUARY 12TH 2016

CrossFit Fannin – CrossFit

MANMAKERS (3 X 5 AHAP BUILDING SETS)

FOR DEMO ON MANMAKERS:

https://www.youtube.com/watch?v=iMNnvhg1JcM

Metcon (Time)

3 ROUNDS FOR TIME OF:

400 METER RUN

10 POWERCLEANS (135/185)

*MAKE THE POWERCLEAN CHALLENGING

THURSDAY, FEBRUARY 11TH 2016

CrossFit Fannin – CrossFit

Gymnastics

3 ROUNDS OF:

MUSCLE UPS 3-6

PISTOLS 7-10

*MUSCLE UP SCALE = PULL-UP PROGRESSIONS

PISTOLS= SQUAT TO PLATES OR WITH A BAND OR ROLLUPS

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 10 MINUTES OF:

5 SHOULDER TO OVERHEAD (105/155)

10 BOX JUMP OVERS (20/24)

15 KB SWINGS (35/53)

WEDNESDAY, FEBRUARY 10TH 2016

CrossFit Fannin – CrossFit

SNATCH GRIP JERK FROM THE BACK (10 MINUTES TO HEAVY SINGLE)

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 15 MINUTES OF:

200 METER RUN

10 HSPU

25 DOUBLE UNDERS

TUESDAY, FEBRUARY 9TH 2016

CrossFit Fannin – CrossFit

Hang Power Snatch (EMOM FOR 10 (2 REPS CLIMBING))

Metcon (4 Rounds for reps)

4 sets of:

Complete as many rounds and reps as possible in 3 minutes of:

10 Power Snatch (95/65 lbs – NO DROPPING THE BARBELL)

5 Burpee over bar

5 Toes to Bar

Rest 3 minutes between sets

MONDAY, FEBRUARY 8TH 2016

CrossFit Fannin – CrossFit

STARTING FEBRUARY 15TH THE 5:30 AM CLASS WILL BE MONDAY, TUESDAY, THURSDAY, AND FRIDAY.

Deadlift (8 x 2)

all sets at 85% of 1 rep max followed by 3 box jumps each set (30/36) scale as needed but make the box jump explosive.

Metcon (Time)

4 rounds for time of :

10 pullups

10 deadlifts (95/135)

10 back squats (95/135)

10 abmat situps