FRIDAY, DECEMBER 1ST 2017

CrossFit Fannin – CrossFit

Power Snatch (1 x max reps)

6 minutes I go you go with a partner

You choose loads

Record weight and team total reps

Metcon (AMRAP – Rounds and Reps)

18 minute amrap alternating movements with a partner:

-150 meter run

-10 powersnatch (65/95)

-15 wall balls (14/20)

THURSDAY, NOVEMBER 30TH 2017

CrossFit Fannin – CrossFit


Metcon (Time)

5 rounds for time of:

10 box jumps (20/24)

15 Deadlifts (105/155)

20 AbMat Sit-Ups

CASH-OUT

Partner medball floor throws from 16/20/24 inch box

8 rds then switch

WEDNESDAY, NOVEMBER 29TH 2017

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

14 minute amrap of:

-150 meter run

-2 rounds of “CINDY”

* 5 pullups/10 push-ups/ 15 air squats

CASH-OUT

Tabata these:

Abmat situps

Plank holds

Bicycles

8 total rounds

TUESDAY, NOVEMBER 28TH 2017

CrossFit Fannin – CrossFit

Hang Power Clean (1 x 1 )

15/20 minutes to work heavy single.

Metcon (Time)

For time:

21 STO

21 Front Squats

21 Hang powercleans

rx 65/95 rx+ 95/135

rest 2 minutes

Metcon (Time)

For time:

15 STO

15 Front Squats

15 Hang powercleans

rx 75/115 rx+ 105/155

Rest 2 minutes

Metcon (Time)

For time:

9 STO

9 Front Squat

9 Hang powerclean

rx 85/ 135 rx+ 115/ 175

Metcon (Time)

For time:

6 STO

6 Front Squat

6 Hang powercleans

rx 95/155 rx+ 125/195

MONDAY, NOVEMBER 27TH 2017

CrossFit Fannin – CrossFit

Back Squat (1 x 1 )

15 minutes to work to today’s heavy single

Metcon (5 Rounds for reps)

5 rounds:

2min amrap:

10 Wall balls (14/20)

10 kbs (35/53)

MAX REP DOUBLE UNDERS IN TIME REMAINING

*1min rest between rounds*

SATURDAY, NOVEMBER 25TH 2017

CrossFit Fannin – CrossFit

M: Metcon (AMRAP – Reps)

In teams of 2:

20min AMRAP:

Partner 1: row 400/500 meters

partner 2:

AMRAP:

10 air squats

8 Deadlifts (125/185)

6 Hand release push ups

*Score is Total meters/Rounds

R: Metcon (AMRAP – Rounds and Reps)

In teams of 2:

20min AMRAP:

Partner 1: row 400/500 meters

partner 2:

AMRAP:

10 air squats

8 Deadlifts (125/185)

6 Hand release push ups

*Score is Total meters/Rounds

FRIDAY, NOVEMBER 24TH 2017

CrossFit Fannin – CrossFit

Powerclean + front squat (1 x 1)

10 minutes with a partner

I go/You go

You choose weight load

Metcon (Time)

3 rounds for time:

10 Power Clean & Jerks (95/135)

5 chest to bar pullups (MU-3/5)

*rest exactly 5 minutes then

800 meter run

*rest exactly 5 minutes then

3 rounds for time:

10 Thrusters (95/135)

10 Burpees over bar
Record time finished with last burpee over bar