MONDAY, MARCH 19TH 2018

CrossFit Fannin – CrossFit

Front Squat (4×2)

All sets across

85-90%

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 12 MINUTES OF:

-3 CTB PULLUPS

-6 SNATCHES (65/95)

-9 BOX JUMPS (20/24)

Scales:

Ctb-pull-up-pull-up modification or can go jumping ctb

If no snatch go regular powersnatch

CASH-OUT

Choose a cashout from the board

SATURDAY, MARCH 17TH 2018

CrossFit Fannin – CrossFit

Metcon (Time)

IN TEAM OF 2 COMPLETE FOR TIME:

1 mile run

80 STO (65/95)

60 Wall Balls (14/20)

40 Back Squats (65/95)

1 mile run

*mile run has to be done relay style 400 each with a total of 800 each person

*divide up reps however you want

FRIDAY, MARCH 16TH 2018

CrossFit Fannin – CrossFit

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

HEATS

Heat #1 5:00-5:09

1. adrian chambers

2. sydney chancey

3. shaylee jones

4. emily mclaughlin

#2 5:12-5:21

1. hannah cruse

2. hillary hutchison

3. angel chancey

4. candance king

#3 5:24-5:33

1. jenna saxon

2. holly nelson

3. jessican dean

4. kim pack

#4 5:36-5:45

1. Morgan Blaine

2. NIkki Rhodes

3. Trish Ledford

4.OPEN

#5 5:50-5:59

1. Jason Bryson

2. Micheal Burns

3. Tim Wheat

4 .Stacey Weeks

#6 6:05-6:14

1. Scott Barnstead

2. Phillip Doss

3. Benjamin Bloch

4. Cole Pittman

# 7 6:22-6:31 (weights will be set up you just need measured for hspu)

1. Jordan Deal

2. Kelly Floyd

3. Marie Bloch

4. Brook Patton

#8 6:39-6:48

1. Chelsea Adams

2. Jaime Pittman

3. Shelby Hall

4. Sebastian Silva

#9 6:56-7:05

1. Chase Key

2. Andrew Wissmann (drop in)

3. Denny Hawkins

4. OPEN

#10 7:13-7:22

1. Matt Price

2. Ron Cheslock

3. Ryan Pittman

4. Jordan Gray

JUDGES:

1. Johnny lane 1 heats 1/2/5/6/7/8/9/10

2. Jaime lane 2 heats 1/2/3

3. Jordan lane 3 heats 1/2/

4. Josh lane 4 heats 1/2/3/4

5. Ryan lane 1 heats 3/4

6. Alison lane 3 heats 3/4/5/6/7/8/9/10

7. Ken lane 2 heats 4/5/6/7/8/9/10

8. Jenna lane 4 heats 5/6/7/8/9/10

THURSDAY, MARCH 15TH 2018

CrossFit Fannin – CrossFit

Power Clean (1 X 1)

15 MINUTES TO WORK ON THE POWERCLEAN OR THE CLEAN

Metcon (AMRAP – Rounds and Reps)

16 MINUTES WITH A PARTNER COMPLETE:

PARTNER 1 RUNS A 200

WHILE

PARTNER 2 COMPLETES AN AMRAP OF:

5 DEADLIFTS (85/125)

7 DB ALT POWERSNATCH (35/50)

9 ABMAT SITUPS

WHEN PARTNER 1 GETS BACK FROM THE RUN THEY PICK UP WHERE PARTNER 2 IS ON THE AMRAP.

AS MANY ROUNDS AND REPS TOGETHER.

WEDNESDAY, MARCH 14TH 2018

CrossFit Fannin – CrossFit

Back Squat (4 X 2)

80% ACROSS ALL SETS

15 minutes

Metcon (3 Rounds for time)

3 ROUNDS EACH FOR TIME OF:

-ROW 12 CALS FOR WOMEN/14 FOR MEN

-15 WALL BALLS (14/20)

-10 DB WALKING LUNGES (35’S/50’S)

(Db must be touching shoulders)

REST IN BTW ROUNDS (2/3 mins)

SCALED WB 10/14

DB’S 20/35

TUESDAY, MARCH 13TH 2018

CrossFit Fannin – CrossFit

Power Snatch (1 X 3)

3 @ 70%

3@ 80 %

3@ 85%

3@90%

EARLY SETS SHOULD BE TOUCH N GO

85//90 DROP BUT GET RIGHT BACK TO BAR

Metcon (Time)

FOR TIME COMPLETE:

12 Power snatch (65/95) (95/135)

Then, 3 rounds of:

12 Box jump overs (20/24)

12 HSPU

Then, 12 Power Clean and jerks (65/95) (95/135)

MONDAY, MARCH 12TH 2018

CrossFit Fannin – CrossFit

Warm-up

10/15 minute good warmup……

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
POST NUTRITIONAL CHALLENGE WOD

COMPARE TO 1/29/18

CASH-OUT

3 rounds of:

-10 ahap weighted Bulgarian split squats

– 10 db flys

-10 db flat bench

-5 strict pullups( can weight them if proficient or band them if needed)

– 5 lb shoulder drills (front, sides, 90 rotation)

* split squat and flat bench should be heavy. Flat bench don’t be afraid to go heavy w a spotter and break up reps