TUESDAY, NOVEMBER 7TH 2017

CrossFit Fannin – CrossFit

POWERCLEAN CYCLE

EMOM FOR 4 MINUTES COMPLETE 5 POWERCLEANS

EMOM FOR 4 MINUTES COMPLETE 3 POWERCLEANS

EVERY 30 SECONDS COMPLETE 1 PC FOR 4 MINUTES

REST 1 MINUTE BTW SETS
Make this challenging

Metcon (AMRAP – Reps)

.

Ascending Ladder for 7 Minutes:

3 Hang powercleans (65/95)

3 Burpees over the Bar

6 hpc

6 Burpees over the Bar

9 Hpc

9 Burpees over the Bar

12 Hpc

12 Burpees over the Bar

…so on so forth until time expires.

Rx= must jump

MONDAY, NOVEMBER 6TH 2017

CrossFit Fannin – CrossFit

Push Jerk (1 x 1 )

From the rack work on today’s heavy single

15 minutes

Metcon (Time)

2 rounds for time of:

400 Meter Run

25 Wall Balls (14/20)

15 Box Jumps (20/24)

400 Meter Run

21 Kettlebell Swings (35/53)

12 Pull-Ups

SATURDAY, NOVEMBER 4TH 2017

CrossFit Fannin – CrossFit

UPDATES:

Wod will be posted as soon as an issue with Wodify is fixed

Metcon (Time)

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

Compare to 5/13/17

FRIDAY, NOVEMBER 3RD 2017

CrossFit Fannin – CrossFit

MOBILITY/STRETCHING

15/20 minutes

Metcon (AMRAP – Rounds and Reps)

With a partner completing full rounds for 18 minutes of:

-shuttle run

-5 burpees over bar

-5 clusters (65/95)

– each partner will complete full round once finished must clap off to partner

THURSDAY, NOVEMBER 2ND 2017

CrossFit Fannin – CrossFit

Front Squat (5×2)

80-90% across all sets

Metcon (3 Rounds for time)

3 rounds each for time of :

-300 meter row

-8 ohs

-8 alternating oh stationary lunge

-8 ohs

Rx-65/95

TEENS: Metcon (3 Rounds for time)

3 rounds each for time of :

-200 meter run

-8 fs

-8 alternating fs stationary lunge

-8 fs

CASH-OUT

2 rounds of:

10 banded pull aparts

25 weighted situps or try banded

situps 10-15 reps click here: https://www.facebook.com/ChrisSpealler/posts/1435412629906865

WEDNESDAY, NOVEMBER 1ST 2017

CrossFit Fannin – CrossFit

snatch grip deadlift/hang powersnatch/ps (1×1)

15 minutes to work skill

– halt 2 seconds at top of knee

-make sure on hang and full that you are knees back and bar is coming into you on shrug

-can also work the snatch

Metcon (AMRAP – Rounds and Reps)

12 minute amrap of:

-100 meter run

-5 hspu

-7 kb swings (35/53)(53/70)

-5 pullups ( ctb)

-hspu- challenging box or standing sp

Reg pu modifications

TUESDAY, OCTOBER 31ST 2017

CrossFit Fannin – CrossFit


Metcon (Time)

IN TEAMS OF 2 COMPLETE:

400 METER PUMPKIN RUN

75 – Lateral Pumpkin Jumps

50 – Pumpkin Push Press

100 – Pumpkin Goblet Squats

50 – Pumpkin Box Jumps 20/24

75 – Pumpkin Squat Cleans

400 METER PUMPKIN RUN

*PUMPKIN = 14/20 WALL BALL

RX+= 20/30 LB MEDBALL

* compare to 10/31/16

Metcon (AMRAP – Reps)

teams of 2 immediately following wod complete for max reps:

row for cals:

10 Minutes

-cals are reps

-break anyway you like