TUESDAY, JULY 18TH 2017

CrossFit Fannin – CrossFit

UPDATES:

Today July 18th we go to be induced to have this baby!!! So please keep me and my family in your prayers. Will post pictures asap as well. Thanks for all your support and generosity you all have shown us. We can’t say enough what a blessing each of you have been in our lives.

**We will still have the LUNCH WOD (Amy will teach this week)

Metcon (3 Rounds for reps)

AMRAP in 4 minutes (x 3 rounds) of:

-Run 1 lap

-15 Burpees

max double unders in time remaining. (scoring du only)

Scales:

run: 400/200

du: singles

rest 4 minutes btw cycles

CASH-OUT

accesssory work:

10 minutes

minute 1: 20 kb twist( can modify # if needed)

minute 2: bar muscle ups 2-5 ( modify # and movement if needed/ ctb/pu/ pu progression/ strict pu etc.)

etc

MONDAY, JULY 17TH 2017

CrossFit Fannin – CrossFit

Power clean and jerk into back squat (1 x 1 )

20 minuts to work to today’s heavy set.

-powerclean right into jerk then ease to shoulders to perform an at depth back squat

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
compare to oct. 25th 2015

SATURDAY, JULY 15TH 2017

CrossFit Fannin – CrossFit

Metcon (Time)

With a partner complete:

3 Rounds of:

60 Kbs (35/53)/ while partner holds plank

60 goblet squats/ while partner holds wall sit

60 goblet lunges/ while partner holds 1 arm side plank

60 ttb/ while partner holds kb (any position)

*wall sits must be 90 degree angle

*side plank you can switch arms

*kb hold can be any position but can’t prop on anything like shoulders, knees etc. arms must be in extension

**KB CAN NOT TOUCH THE GROUND d – 5 BURPEE PENALTY PERFORMED IMMEDIATELY

**30 MIN CAP

FRIDAY, JULY 14TH 2017

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

24 MINUTE AMRAP WITH A PARTNER COMPLETING FULL ROUNDS OF:

-10 Powersnatch (55/75)

-10 Wall balls (14/20_

-10 box jumps (20/24)

*each partner completes full round before next person goes.

THURSDAY, JULY 13TH 2017

CrossFit Fannin – CrossFit

5k Run (Time)

Max Effort 5k Run
YOU WILL TURN DOWN HALL STREET ON THE RIGHT , RIGHT BEFORE SAVE A LOT. THAT WAY YOU WILL MAKE A LOOP INSTEAD OF A BACKTRACK RUN. YOU WILL RUN THROUGH DOWNTOWN.

*compare this route to April 15th, 2016. Make sure you turn down Hill Street it is the very last road before the trailor.

**If your wanting to stay at gym the 5k = 10 laps + 200 meter run

5k Row (Time)

Max Effort 5k Row
On the rower it’s 5,000 meters

WEDNESDAY, JULY 12TH 2017

CrossFit Fannin – CrossFit

Shoulder Press (1 x 2 )

5 x 2

building sets of strict shoulder press

*no leg bend

Metcon (AMRAP – Rounds and Reps)

12 MINUTE AMRAP OF

-5 STO (65/95) (95/135)

-7 BACK SQUATS (same as sto)

-150 METER RUN

TUESDAY, JULY 11TH 2017

CrossFit Fannin – CrossFit

Metcon (Time)

FOR TIME COMPLETE:

30-20-10 of:

Deadlifts (95/135)

60-40-20 of:

Double Unders

30/60

20/40

10/20 is the rep scheme.

doubles = singles x 3 or modified to x 2

500m Row (Time)

Max Effort 500m Row
make sure your warmed up before attemping max effort.

CASH-OUT

Rope Climbs:

either work the skill set or going 3-6 climbs no time component.