WEDNESDAY, JUNE 28TH 2017

CrossFit Fannin – CrossFit

Power Snatch (4 x 3 )

80% across all sets.

Should have a new set every 2 minutes.

5-7 minutes to warmup 80%

Metcon (Time)

5 rounds of:

15 Push Jerk (75/105) (105/ 145)

15 Deadlifts

15 Powersnatch

*This wod should be as fast possible break smart. If you choose to one and dump must be done quickly

*powersnatch will be the tricky be smart here

Scales=

1. Lighter loads same numbers

Or

2. Reps by 8-10

TUESDAY, JUNE 27TH 2017

CrossFit Fannin – CrossFit

Metcon (Time)

3 rounds of:

-400 meter run

– 2 rounds of “Cindy”

5 pullups, 10 push-ups, 15 air squats

-30 double unders

Rx+ = bar muscle ups x 2/5

CASH-OUT

3 rounds of:

-10 incline db/kb bench (asap)

-10 bent over rows (stay tight)

-with feet anchored on dbs go 20 medball twists right into 20 medball sit-ups touching behind your head to feet

MONDAY, JUNE 26TH 2017

CrossFit Fannin – CrossFit

Back Squat (3 x 8)

Every 2 minutes for 6 minutes (3 sets) perform 8 reps at @70%

Deadlift (3 x 6 )

Every 2 minutes for 6 minutes (3 sets) complete 6 reps at 60-70% concentrating on technique. Slow up and slow down

-concentration on hitting points.

1. Knees back

2. Pause top of knee

Repeat same down

Metcon (AMRAP – Rounds and Reps)

4 minute amrap of:

-21 hang powercleans

-21 wall balls (14/20)

-150 meter run

Rx= 65/95

Rx+= 95/135

Rest 4 minutes

Metcon (AMRAP – Rounds and Reps)

4 minute amrap of:

-15 hang powercleans

-15 wall balls

-150 meter run

Rest 4 minutes

Metcon (AMRAP – Rounds and Reps)

4 minute amrap of:

-9 hang powercleans

– 9 wall balls

-150 meter run

SATURDAY, JUNE 24TH 2017

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

* SATURDAY, DECEMBER 31ST 2016

Metcon (AMRAP – Rounds and Reps)

Teams of 2

25 Minute AMRAP of:

200 meter run (both)

100 DB Snatch (35/55)

80 kb swings (35/53)

60 Partner Sit-ups

40 Burpees over partner

20 Man-Makers (35/53)

* SATURDAY, DECEMBER 31ST 2016

FRIDAY, JUNE 23RD 2017

CrossFit Fannin – CrossFit

MOBILITY/STRETCHING

15/20 minutes of mobility work.

Metcon (AMRAP – Rounds and Reps)

20 Minute amrap with a partner completing full rounds of:

-10 stationary lunges (bodyweight)

-10 true pushups to db’s

-10 weighted box step ups (26’s kbs/ 35’s kbs)

THURSDAY, JUNE 22ND 2017

CrossFit Fannin – CrossFit

Front Squat (3 x 1 )

-2 sets at 3 reps @ 75%

-2 sets at 2 reps @ 80%

-2 sets at 2 reps @ 85%

-4 sets at 1 rep @ 90+%

Metcon (Time)

3 rounds for time of:

-600 meter run (400 + 200)

-15 deadlifts (115/ 165) (155/225)

-50 double unders

*deadlift 95/135

*doubles=150 singles

WEDNESDAY, JUNE 21ST 2017

CrossFit Fannin – CrossFit

Metcon (AMRAP – Reps)

EMOM FOR 21 MINUTES COMPLETE:

Minute 1: 15 wall balls (14/20)

Minute 2: 15/20 calories

Minute 3: 50 second plank hold

*scale numbers so that you have rest on minutes 1/2 not working past 45 seconds.

7 total rounds wod will be scored as max reps so max each round female= 80 reps per round

male= 85 reps per round

CASH-OUT

2/3 rounds of:

option # 1:

run 1 lap

complete/ or attemp 3/5 dragonflys (click here for demo : https://www.youtube.com/watch?v=04FvC4JcisU)

option #2:

run 300 meters (200+ 100)

25 weighted situps