SATURDAY, MAY 20TH 2017

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

30min AMRAP w/ a partner:

-200 wall balls ( alternate every 20)(14/20)

-60 hang power cleans (65/95) – alternate every 5 reps

-200 double unders alternate every 50

-60 Hang power snatch (65/95) alternate every 5 reps.

FRIDAY, MAY 19TH 2017

CrossFit Fannin – CrossFit

Bench Press (6 X 2 )

building sets. only enter last set of 2 working to today’s heavy double.

15-20 mins

*COMPARE TO JAN. 13TH

Metcon (AMRAP – Rounds and Reps)

Teams of 2 complete a 12 minute AMRAP of:

-5 Powerclean and Jerks (65/95) (95/135)

– 5 Toes to bar

-100 meter run

*alternating movements to complete rounds.

*COMPARE TO JANUARY 13TH

THURSDAY, MAY 18TH 2017

CrossFit Fannin – CrossFit

Metcon (3 Rounds for time)

3 ROUNDS EACH FOR TIME OF:

-500 METER ROW

-30 WALL BALLS (14/20)

-15 BURPEES

*SCORING EACH INDIVIDUAL ROUND

*BREAK WISELY

*BURPEES MUST BE CHEST TOUCH AND VERTICAL UP TOP WITH HANDS OVER HEAD FEET OFF GROUND.

CASH-OUT

OPTIONAL:

2/3 ROUNDS OF:

FARMERS CARRY X 50 METER (25 AND BACK) AHAP

2-4 MUSCLE UPS (RING/BAR) CTB/ OR PULLUPS

HOLLOW ROCK X 20 SECONDS ROLLING INTO SUPERMAN X 20 SECONDS.

WEDNESDAY, MAY 17TH 2017

CrossFit Fannin – CrossFit

Deadlift (1 X 1)

20 MINUTES TO FIND YOUR NEW 1 REP MAX.

Metcon (AMRAP – Rounds and Reps)

12 MINUTE AMRAP OF:

5 DEADLIFTS (125/185) (185/ 245)

7 AIR SQUATS

9 SITUPS

* CONCENTRATION ON GOOD DEADLIFTS AND MOVING SMOOTHLY

*THIS IS A COMPARE TO WOD

FROM NOVEMBER 7TH, 2016.

TUESDAY, MAY 16TH 2017

CrossFit Fannin – CrossFit

Power Snatch (5 X 3 )

8 MINUTES TO WARM UP THE SKILL THEN 3 REPS EVERY MINUTE FOR 5 MINUTES. SHOULD BE CHALLENGING NUMBER 80%+

Metcon (Time)

FOR TIME COMPLETE:

-800 METER RUN

-25 1 ARM ALTERNATING DB POWERSNATCH (35/55)

-25 GOBLET SQUATS WITH DB

-50 DOUBLE UNDERS

-25 GOBLET SQUATS WITH DB

-25 1 ARM ALT. DB POWERSNTACH

-800 METER RUN

*25 MINUTE CAP

ROW =1000

SINGLES=150

MONDAY, MAY 15TH 2017

CrossFit Fannin – CrossFit

3 POSITION POWERCLEANS (1 x 1 )

HIGH HANG, HANG, FULL
15 minutes to work to today’s HEAVY single

Metcon (2 Rounds for reps)

7 minute amrap of:

-5 hpc (65/95)

-5 sto

-5 box jump on and over (20/24)

* rest 5 minutes and repeat the 7 minute amrap entering reps only. Goal is to me consistent across both rounds.

SATURDAY, MAY 13TH 2017

CrossFit Fannin – CrossFit

Metcon (Time)

For Time w/partner:

200 Air Squats (split however)

500m Row

100 STO (split however) (75/105)

400m Row

50 Double Unders/150 Singles (each)

300m Row

50 HR Push-Ups (split however)

200m Row

20 Clean and jerks (75/105))(alternate reps)

100m Row

*clean is full squat