THURSDAY, JANUARY 4TH 2018

CrossFit Fannin – CrossFit

Metcon (3 Rounds for time)

3 rounds each for time of:

-500 meter row

-10 hang powersnatch (65/95)(85/125)

-10 overhead squats

-10 pullups

Teens 25/45

Masters 35/65

*scale loads and ohs to fs

Pullups reg pull-up modifications

CASH-OUT

3 rounds of:

25 kb abtwist

10 dips

10 Bulgarian split squats (weighted if possible

Optional

3×5

Powersnatch @ 90%

WEDNESDAY, JANUARY 3RD 2018

CrossFit Fannin – CrossFit


POWERCLEAN CYCLE

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

Metcon (6 Rounds for time)

Metcon (6 Rounds for time)

EVERY 3:00 MINUTES COMPLETE THE FOLLOWING:

6 ROUNDS OF :

5 HANG POWERCLEANS (95/135) (125/185)

7 FRONT SQUATS(95/135) (125/185)

3 PUSH JERKS (95/135) (125/185)

*REST TIME REMAINING OF THE 3:00 MINUTE ROUND.

**COMPARE TO JANUARY 4TH 2016 and January 2nd 2017

TUESDAY, JANUARY 2ND 2018

CrossFit Fannin – CrossFit

Deadlift (4×10)

Goal over the next couple months is getting accustomed to Open loads and sequences.

The loads for rx are 155/225

Teens and masters 95/135 (this is scaled rx for open was 126/185 for teens/masters 55+)

Goal is unbroken sets of 5 or 10

-scale loads as needed

-we will also start tackling some previous open workouts

Metcon (Time)

3 rounds:

30 alt db powersnatch (35/50)

30 Double unders

30 Box Jumps (20/24)

30 Double unders

Teens/Masters 20/30

TOMORROW WE WILL PERFORM THE FIRST WOD OF 2016 & 2017 FOR A COMPARISON ITS A SHORT SPRINT THAT DIDNT FIT TODAYS PROGRAMMING BUT WILL LET YOU COMPARE YOUR TIMES FROM YEARS PAST.

MONDAY, JANUARY 1ST 2018

CrossFit Fannin – CrossFit

HOLIDAY SCHEDULE

Gym is closed on New Years Day !!!!

Regular schedule January 2nd.

SATURDAY, DECEMBER 30TH 2017

CrossFit Fannin – CrossFit


Bring a friend/Open house- Bring a couple friends or family members!!!

Metcon (Time)

IN A GROUP OF 2-4 TEAM MEMBERS YOU WILL COMPLETE A DECK OF CARDS FOR TIME:

CLUB: AIR SQUATS (FS 75/105)

SPADE: PUSH-UPS (TRUE TO KBS)

DIAMOND: SITUPS (WEIGHTED 25/45)

HEART: 100 METER ROW OR RUN

FRIDAY, DECEMBER 29TH 2017

CrossFit Fannin – CrossFit


OPEN HOUSE/BRING A FAMILY MEMBER OR FRIEND

SATURDAY @ 9:30 am. Encourage your friends and family to come. You can bring more than one person as well. I really want to see more athletes wanting a slower pace in our longevity class…(parents are a good place to start)

Pull-ups (Max reps )

Get a set of max reps on pullups or a challenging pull-up modification.

May take a couple sets no more than 3 to get get your set of max consecutive pullups

Metcon (AMRAP – Rounds and Reps)

Alternating with a partner to complete full rounds for 15 minutes of:

-10 wall balls (14/20) (20/30)

-150 meter run

-10 deadlifts (95/135)(125/185)

TEENS/MASTERS (10/14)(85/125)

THURSDAY, DECEMBER 28TH 2017

CrossFit Fannin – CrossFit


Power Snatch (8 x 1)

Building sets

While your warming up and first few sets pause 2 sec above knee fom there really pull the bar into you and explode

Metcon (AMRAP – Reps)

4 MINUTE AMRAP OF:

-500 meter row

– 10 Burpees over bar

-max reps powersnatch in time remaining (65/95)

**Rest 4 minutes btw rounds

TEENS/MASTERS ( 25/45)

** only record powersnatch reps

Metcon (AMRAP – Reps)

4 MINUTE AMRAP OF:u

-500 meter row

– 10 Burpees over bar

-max reps powersnatch in time remains (75/115)

**Rest 4 minutes btw rounds

TEENS/MASTERS ( 35/65)

** only record powersnatch reps

Metcon (AMRAP – Reps)

4 MINUTE AMRAP OF:u

-500 meter row

– 10 Burpees over bar

-max reps powersnatch in time remains (95/135)

**Rest 4 minutes btw rounds

TEENS/MASTERS ( 45/85)

** only record powersnatch reps