THURSDAY, AUGUST 3RD 2017

CrossFit Fannin – CrossFit

Metcon (Time)

3 rounds for time of:

-10 powercleans (65/95)(95/135)

-25 double unders

-10 hang powercleans

-25 double unders

-10 push jerks

-25 double unders

-scales:

Lighter loads

Singles x 2

CASH-OUT

2 rounds not for time:

500 meter row

10 db flat bench

10 banded pull aparts

WEDNESDAY, AUGUST 2ND 2017

CrossFit Fannin – CrossFit

Power Snatch (1×1)

15 minutes to work technique or strength

Snatch (1 x1)

Or work snatch

-concentration on catching in bottom no pauses

Metcon (Time)

21-15-9-6-3 reps of:

-powersnatch (rx +=snatch) 65/95

-pullups

-kbs (35/53)(53/70)

Scales:

Light load powersnatch or hang

Pull-up progressions or ring rows

Lighter kb

TUESDAY, AUGUST 1ST 2017

CrossFit Fannin – CrossFit

Bench Press (10-8-6-4-2-1)

Going up in loads possible pr day

20 minutes max

Metcon (AMRAP – Rounds and Reps)

16 minute amrap of:

-8 burpee box jumps (20/24)

-10 deadlifts(125/185)(185/265)

-8 burpee box jumps

-40 abmat sit-ups

* don’t have to open hips on burpee box jumps

Scales:

Lower box

Step overs

Lighter loads on dl

MONDAY, JULY 31ST 2017

CrossFit Fannin – CrossFit

3 POSITION POWERCLEANS (3 x 1)

HIGH HANG, HANG, FULL
15 minutes:

-3 sets at 60-65%

-3 sets at 70-75%

-3sets at 85%+

*record last sets

Metcon (Time)

For time complete:

-400 meter run

-21 ohs (65/95) (95/135)

-400 meter run

-15 ohs

-400 meter run

-9 ohs

Row= 500

Ohs= front squat

SATURDAY, JULY 29TH 2017

CrossFit Fannin – CrossFit

Metcon (Time)

IN TEAMS OF 2 COMPLETE:

-100 WALL BALLS (14/20)

-100 POWERCLEAN (75/105)(95/135)

-250 DOUBLE UNDERS

*ONLY 1 PARTNER WORKING AT A TIME. MUST CHANGE OFF EVERY 10 REPS WITH EACH PARTNER HOLDING AT EITHER THE (25/50) METER MARK. MUST CARRY YOUR WALL BALL AND EXCHANGE WITH YOUR PARTNER EVERY SET.

-REPS BY 10 EXCEPT DOUBLE GO BY 25.

-SINGLES BY 500 EXCHANGE BY 50

FRIDAY, JULY 28TH 2017

CrossFit Fannin – CrossFit

Power Snatch (6 x 4)

Complete 2 reps every 30 secs for 6 minutes.

– 4 reps each minute = 24 reps

– choose your own loads but make it a challenging double

-same weight across all reps

-8/10 minute warmup

Metcon (AMRAP – Rounds and Reps)

Alternating with a partner for 18 minute amrap of:

-10 db alternating powersnatch (35/55)(50/70)

– 8 ttb

-200 meter run

THURSDAY, JULY 27TH 2017

CrossFit Fannin – CrossFit

Deadlift (Max reps)

With a partner for 8 minutes of I go/you go for max reps

* choose your own loads

* don’t worry about speed

* 8-10 mins to partner up and warmup loads

Metcon (AMRAP – Reps)

Amrap in 9 minutes of:

-2 hspu

-2 box jumps (20/24)

-4 hspu

-4 box jumps

Etc…….

Hspu= standing shoulder press