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

THURSDAY, NOVEMBER 23RD 2017

CrossFit Fannin – CrossFit

WEDNESDAY, NOVEMBER 22ND 2017

CrossFit Fannin – CrossFit

DAILY THOUGHTS

DONT CHERRYPICK!!!!!!!!!

Metcon (Time)

12 Rounds for time:

12 Sit-Ups

9 Wallballs (14/20)

6 Pull-ups

3 Squat Clean (105/155)(125/185)

TUESDAY, NOVEMBER 21ST 2017

CrossFit Fannin – CrossFit

Shoulder Press (1 x 1)

10 minutes to work to heavy single

Metcon (3 Rounds for time)

3 rounds each for time of:

-500 meter row

-10 box jump on and over (20/24)

-10 db 1 arm powersnatch (35/55)(50/70)

MONDAY, NOVEMBER 20TH 2017

CrossFit Fannin – CrossFit

HOLIDAY SCHEDULE

Crossfit teens and kids will be on Monday and Wednesday this week.

Closed Thursday!!!

FRIDAY 1 WOD ONLY AT 9:30

Overhead Squat (1 x 3)

15 minutes to find a good 3 rep set

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:00:

9 Overhead Squats (95/65 lbs)

25 Double Unders

Rest 3:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:00:

7 Overhead Squats (115/75 lbs)

25 Double unders

Rest 3:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:00:

5 Overhead Squats (135/95 lbs)

25 Double unders

Rest 3:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:00:

3 Overhead Squats (155/105 lbs)

25 Double unders

* ohs= front squat

Doubles= x 2 singles

SATURDAY, NOVEMBER 18TH 2017

CrossFit Fannin – CrossFit


YOGA

Yoga today from 8:45-9:30. Cost will be $2.00 (cash only) and bring a mat if you have one.

Metcon (Time)

DECK OF CARDS”

With a partner complete a full deck of cards:

HEART= Pullups

CLUB= abmat situps

SPADE= deadlifts (125/185)

DIAMOND= 100 meter run

JOKER- 800 METER RUN/ 1,000 METER ROW

ACES=11

FACE CARDS=10

Each team of 2 athletes will receive on complete deck of playing cards for time. Each team member will draw a card and perform the card number and the suit exercise and then draw another card. This will continue until the deck is completed.

FRIDAY, NOVEMBER 17TH 2017

CrossFit Fannin – CrossFit

MOBILITY/STRETCHING

10/15 group stretch

Metcon (AMRAP – Rounds and Reps)

18 minutes completing full rounds with a partner of:

-100 meter run

-10 powerclean (75/105)

– 7 toes to bar

* each person completes full round then partner goes

EXTRA CREDIT

Could also pick core work or oly lift to work on. Ask trainer for assistance