MONDAY, JUNE 25TH 2018

CrossFit Fannin – CrossFit

Warm-up

400m Run

10 Air Squats

10 kb swings

:30 Hip Stretch each side (Samson)

10 Front Squats (brbell)

10 Hang Squat Cleans (barbell)

Hang Clean (5×3)

3-3-3-3-3

Working up in weight each set.

Work to today’s heavy 3

No setting the bar down

15/20 MINUTES

Metcon (Time)

5 Rounds for Time:

5 Front Squats(115/185) (155/225)

25 Wall Ball (14/20)

400m Run

Time Cap = 20 Minutes
*The run is supposed to be the time to try and “recover” your legs so when you get back into the squats your ready to go! The front squats should be taken from the floor and should be unbroken. Wall Ball MUST BE UNBROKEN!!! Scale the wall ball to just med ball front squats if you can’t do 25 in a row or even air squats. Go to a lighter med ball if you can’t do 25 in a row. The goal here is to do a good set of squats without stopping.

SATURDAY, JUNE 23RD 2018

CrossFit Fannin – CrossFit

Warm-up

3 Rounds:

100 meter Run

15 Air Squats

10 Push Ups

Metcon (AMRAP – Rounds and Reps)

In a Team of 3, 5 Rounds:

Partner 1: 2 Minute AMRAP:

​​21 Goblet Squats (35/50)

​​15 Handstand Push Ups

​​9 Single Arm Dumbbell Powerclean and Jerks (35/50) 9 each arm

Partner 2: 2 Minute Max Calorie row

Partner 3: 2 Minute Rest

Scales:

Goblet squat load 25/35, 18/25

15 hspu-15 push-ups

Pc and jerk- load and possibly from hang
In a team of 3, alternate through these stations every 2 minutes. Go from the AMRAP to the row to the rest. One person on each station. Pick up where you left off on the AMRAP. Scale the weight to go unbroken sets on the squats and dumbbell powerclean and jerks. For the pic and jerks, go from the ground every time. 9 right arm and then 9 left arm.

Scoring will be amrap + cals

FRIDAY, JUNE 22ND 2018

CrossFit Fannin – CrossFit

Warm-up

8-10 minutes of line drills as a class

then

run 200/400 meters

Metcon (Time)

4 rounds of:

12/15 calorie row

400m Run

2 bar muscle ups

Scales:

8/10 row

200 run or 500 row

4 chest to bar or 2 “get outta pool mu”

THURSDAY, JUNE 21ST 2018

CrossFit Fannin – CrossFit

Warm-up

20 Air Squats

1 Minute Row

10 PVC pass thrus

1 Minute Row

10 Overhead Squats

With an empty barbell:

10 Muscle power Snatch

10 High Hang Power Snatch

10 Power Snatch

Power Snatch (5×6)

5 Minute EMOM:

6 Power Snatch @ 50-55% of 1RM

REST 1 minute

Power Snatch (10×1)

5 Minute EMOM:

Every :30 do 1 Power Snatch (heavier)

*The first EMOM should be touch and go reps. This is technique work over anything else. Focus on your positioning and catching the bar with your arms completely locked out.

Second emom should be challenging singles.

Metcon (AMRAP – Reps)

15 Minute Alternating EMOM:

150 meter run (200 meter)

15 Kettlebell Swings (35/53)

10 Burpee Box Jumps (20/24)

*Scale the weight on the kettlebell swings so that they are unbroken. Your “Rest” will come on the KBS minute so don’t break that movement up. Cut the distance on the run and/or the reps on the burpee box jumps so you can stay on the minute. This DOES NOT turn into an AMRAP!

WEDNESDAY, JUNE 20TH 2018

CrossFit Fannin – CrossFit

Warm-up

200/400 meter run

8-10 minute group stretch

*stretch anything that is sore before class!

Back Squat (5-5-5+)

all sets at 75% but on the last set go for max reps ( should be around 8-12)

Enter max reps in wodify then enter weight in box

Metcon (Time)

FOR TIME COMPLETE:

21 Thrusters (65/95)

42 Abmat situps

15 Thrusters

30 Abmat situps

9 Thrusters

18 Abmat situps

Scaling:

Thrusters:

45/65

25/45

goblet squats

TUESDAY, JUNE 19TH 2018

CrossFit Fannin – CrossFit

Warm-up

4:00 on any machine (easy pace)

5 Inchworms

30/60 Double/Single Unders

Metcon (3 Rounds for time)

3 Rounds each for Time:

1,000m Row

10 Power Cleans (95/135)(125/185)

100 Double Unders

10 Strict Handstand Push Ups

* rest at least 2 minutes btw rounds
Modifications:

Powerclean should be challenging singles

100 du-50 du-200 singles-100 singles

10 strict-10 Kipping hspu-20 push-ups

MONDAY, JUNE 18TH 2018

CrossFit Fannin – CrossFit

Warm-up

400m Run

10 Air Squats

10 Front Squats (barbell)

10 Powersnatch (barbell)

Powerclean and jerk (1×1)

Clean and Jerk

1×1 @ 75% of 1RM

1×1 @ 80% of 1RM

1×1 @ 80% of 1RM

1×1 @ 85% of 1RM

1×1 @ 85/90% of 1RM

* can be a powerclean or clean

20/25 minutes

Metcon (Time)

3 Rounds for Time:

8 Split Power Snatches (75/115)

12 chest to bar pull-ups

400m Run

* scales:

Lighter loads on lift

Jumping ctb or jumping pullups

200 run/500 row