FRIDAY, AUGUST 11TH 2017

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

WITH A PARTNER ALTERNATING MOVEMENTS TO COMPLETE ROUNDS GO 20 MINUTE AMRAP OF:

7 Deadlifts (155/225)

100 meter run

14 wall balls (14/20)

CASH-OUT

2 x 500 meter row

THURSDAY, AUGUST 10TH 2017

CrossFit Fannin – CrossFit

Metcon (2 Rounds for reps)

2 rounds each for reps of:

7 minute amrap of:

10 Hang Power Snatches (65/95)

20 Double-Unders (Sub 40 Single-

Unders)

Rest 3 minutes REPEAT

2 rounds total

CASH-OUT

Tabata these:

Bicycles

Kb twist

Hollow hold

Superman

X 6 rds

WEDNESDAY, AUGUST 9TH 2017

CrossFit Fannin – CrossFit

1 hang clean + 1 clean (1×1)

15/20 mins to work 1 hang clean right into 1 clean

* hands stay on bar touch n go

Metcon (Time)

13-11-9-7-5 reps of:

-hang squat cleans (95/135)(110/155)

-ttb

Scales:

Loads

Ttb to kb or knees past chest
Stay smooth these are attainable numbers to go big sets

TUESDAY, AUGUST 8TH 2017

CrossFit Fannin – CrossFit

SKILL

Emom for 10 minutes complete:

Odd Min 1: 2-5 muscle ups/ctb/challenging pu

Even Minute 2: 15-20 situps

Etc

Metcon (Time)

3 rounds for time of:

-down and back rig to rig 2 Arm OH db/Kb Lunge (26s/35s)(35s/53s)

-10 HSPU (rx + strict)

-200 meter run

*goal of kbs is to be locked out with no bend in elbows -great test of shoulder stability if unsure go w lighter weights

MONDAY, AUGUST 7TH 2017

CrossFit Fannin – CrossFit

2 rep backsquat (1 x 2)

2 rep max backsquat

*make sure both reps are to depth
15/20 minutes

Metcon (AMRAP – Reps)

12 MINUTE AMRAP OF:

-2 powerclean and jerks (65/95)(95/135)

-2 box jump on and overs

– 4 powerclean and jerks

-4 box jump on and over

6,8,10,12 etc

*Box jump on and overs must open hips on top of box

Scales: lighter loads or from hang And box or plate step on and overs

SATURDAY, AUGUST 5TH 2017

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

21 Synchro Deadlifts (225/315)

21 Synchro Bar Facing Burpees

42 Wall balls (split reps, throw ball back and forth to each other)(14/20)

15 Synchro DL

15 Synchro Bar facing burpee

30 Wall balls

9 Synchro DL

9 Synchro Bar facing burpee

18 Wall balls

*When finish 18 wall balls, start again at 21 reps **

FRIDAY, AUGUST 4TH 2017

CrossFit Fannin – CrossFit

MOBILITY/STRETCHING

Spend 15/20 minutes here

Metcon (AMRAP – Rounds and Reps)

18 minute amrap alternating movements with a partner to complete rounds:

-150 meter run

-15 wall balls (14/20)

-10 dynamic push-ups (25s/45s)