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. Control your squat down to the bottom and then stand as fast as you can staying tall in your squat.

Metcon (AMRAP – Reps)

20 Minute Alternating EMOM:

ODD: Max Calorie Row

EVEN: 15 Air Squats (recovery)

*This is an alternating EMOM. Your score is your total number of calories. The 15 squats are meant to recover while you’re moving. These aren’t meant to be done as fast as possible. Pace them out to take 35-40 seconds.

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 Split Jerk

*The goal here is to do these at 65-70% of 1RM power clean. Work on your split jerk here and practice your footwork, speed, and positioning at a moderate weight!

Metcon (Time)

2 Rounds for Time:

100 Bar Facing Burpees

30 Power Cleans (105/165)(125/185)

20 Minute Time Cap!

*With a partner for time! Power cleans should be heavy singles. Try to break up the work evenly. I recommend sets of 5 or 10 on the burpees and sets of 3, 2, or 1 on the cleans.

SATURDAY, MAY 11TH 2019

CrossFit Fannin – CrossFit

Warm-up

600m Run

Then, 3 Rounds:

10 Air Squats

10 Push Ups

Metcon (AMRAP – Reps)

In a Team of 3:

10 Minute AMRAP:

30 air squats

Max Reps Toes to Bar

Rest

2 Minute Rest

Metcon (AMRAP – Reps)

10 Minute AMRAP:

250m Row

Max Reps Hand Release Push Ups

Rest

2 Minute Rest

Metcon (AMRAP – Reps)

10 Minute AMRAP:

200m Run

Max Reps Clean and Jerk (65/95)(95/135)

Rest

*One person is on each part of the workout. For example, one person squatting , one person doing max reps toes to bar and one person resting. Rotate on the squat. The squat is always occupied. Squat goes to TTB, TTB goes to rest, rest goes to squat. Continue this pattern for each AMRAP. Score is total Hand Release Push Ups/TTB/Clean and Jerk.

FRIDAY, MAY 10TH 2019

CrossFit Fannin – CrossFit

Warm-up

2 rounds of:

150 meter run

10 air squats

10 push-up to pikes

Snatch pull + Snatch (7×1)

Snatch Pull + Snatch (20 Minutes)

1-1-1-1-1-1-1

*Work up here the same way we did last week with the clean pull + power clean! Find a moderately heavy weight and work as many of your sets as you can here for the day!
Change the sets if more than 1

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Time Cap = 15 Minutes

*To finish in the time cap, you have to do 10 on the minute. Very doable. You can approach this 2 ways: Hit a max set and then finish it off with 2-3 more smaller sets. Or hold smaller consistent sets (10 or 15 reps) and limit your rest time as much as possible.

THURSDAY, MAY 9TH 2019

CrossFit Fannin – CrossFit

Warm-up

400 meter run

Group line drills

Metcon (Time)

Triple 3- 2018 Regionals Event 1

With a Partner, For Time:

3,000m Row

300 Double Unders

3 Mile Run

*Treat this as interval work! Alternate in 300m Rows with your partner, 50’s on the double unders and 200m on the runs (4800m total: 24x 200m Runs/ 12 each person!)

WEDNESDAY,MAY 8TH 2019

CrossFit Fannin – CrossFit

Warm-up

400m Run

15 PVC pads thrus

-Split Jerk Footwork Drills-

Push Jerk (1×1)

Shoulder to Overhead (20 Minutes)

1 Rep Max

*This is our new MOVEMENT OF THE MONTH. We are testing our 1RM from a rack. Use either a push jerk or a split jerk. You chose!

Metcon (Time)

3 Rounds for Time:

20 Double Dumbbell Thrusters (35/50s)

20 Burpees

20 Pull Ups

*You do a round and then your partner does a round… alternate back and forth. 3 Rounds each! Your round should take no more than 3-4 minutes. Scale the weight on the thrusters to do them unbroken each round.

*score is total time for your team

Scaling Options:

Pull Ups -Jumping Pull Ups (to keep them fast!)

UPDATES:

No 5:45 pm wod today (here is a home wod for substitution:

WARMUP:

AMRAP 6:

8 Calf Raises

12 Walking Plank Steps (Total)

16 Step Back Lunges (Total)

WOD:

Metcon (Time)

5 Rounds:

60 Jumping Jacks

20 Chair Step Ups (Total)

15 Chair Dips

Cool down:

1:00 Couch Stretch (R/L)

1:00 Pigeon Stretch (R/L)

:30 Chest Stretch (R/L)

TUESDAY, MAY 7TH 2019

CrossFit Fannin – CrossFit

Warm-up

3 Minutes on a Machine (1 Min Easy/ 1 Min Moderate/ 1 Minute Hard)

3 Rounds:

10 Kettlebell Swings

5 Med Ball Cleans

With an empty barbell:

10 Hang Muscle Cleans

10 Hang Power Cleans

10 Power Cleans

Power Clean

10 Minute EMOM:

3 Power Cleans

*You pick your own weight, but they must be TOUCH AND GO! Work today on cycling a heavier barbell. Focus on your footwork. Pulling the bar off the ground with your weight in your toes, landing with your feet flat/ balanced. Hips back in the catch!

Metcon (Time)

For Time:

21 Calorie Row

3 Muscle Ups

15 Calorie Row

3 Muscle Ups

9 Calorie Row

3 Muscle Ups

*can also bike same amount of cals

* rx+ = 5

*Ret until the 12 Minute mark and then REPEAT!

*This is 2 workouts! If you don’t have muscle ups, the sub is 3pull ups and 3push-ups.

Scaling Options:

3Muscle Ups -No more than 2 sets of muscle ups -3 Pull Ups + 3 Push Ups

If needed go two heats

Metcon (Time)

For Time:

21 Calorie Row

3 Muscle Ups

15 Calorie Row

3 Muscle Ups

9 Calorie Row

3 Muscle Ups