MONDAY, APRIL 17TH 2017

CrossFit Fannin – CrossFit

Power Clean (MAX REPS )

8 MINUTES ALTERNATING WITH A PARTNER DOING 1 POWERCLEAN AT 80% OF 1RM.

I GO/YOU GO FOR MAX REPS (CAN HAVE TWO BARS PER GROUP)

RX+ = 1PC + 1 FS

Metcon (Time)

4 ROUNDS FOR TIME OF:

400 METER RUN

10 BOX JUMP ON AND OVERS (20/24)

10 PULLUPS (RX+ =CTB)

SATURDAY, APRIL 15TH 2017

CrossFit Fannin – CrossFit


Metcon (Time)

IN TEAMS OF 2 COMPLETE:

-100 WALL BALLS (14/20)

-100 HANG POWERSNATCH (55/85)

-100 KB STEP UPS (26’S/35’S) (16/20)

*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 ONLY TIME IT’S RESTING IS WHEN YOUR COMPLETING HPS AND KB’S.

NEW STUFF

New socks are in. We have one super colorful funky pair and one cool blue/grey/black pair.

Should have new tanks in and a new shirt in sometime possibly within the week.

*TRY TO PAY CASH FOR ALL PRODUCTS IF POSSIBLE……

FRIDAY, APRIL 14TH 2017

CrossFit Fannin – CrossFit


Metcon (AMRAP – Rounds and Reps)

WITH A PARTNER ALTERNATING MOVEMENTS TO COMPLETE ROUNDS FOR 20 MINUTES:

-25 DOUBLE UNDERS

-200 METER RUN

-10 BOX JUMPS (20/24)

CASH-OUT

MOBILITY WORK AND/OR SKILL WORK.

USE THIS TIME TO WORK THE SKILLS YOUR STRIVING FOR.

COMMUNITY WORK

Fannin county special Olympics Friday, May 12 at 8 AM

At fannin county high school

Please come volunteer to support our athletes

Please let Crystal know if you would like to volunteer (770-316-8857)

THURSDAY, APRIL 13TH 2017

CrossFit Fannin – CrossFit


Metcon (AMRAP – Reps)

15 MINUTE AMRAP OF:

DEADLIFT (125/ 195)

3,6,9,12,15, ETC

WALL BALL (14/20)

6,12, 18, 24, 30 ETC.

CASH-OUT

OPTIONS #1:

7 MINUTES TO ACHIEVE 15 REPS AT 70% OF 1RM CLEAN

AND/OR

OPTION #2

2/3 ROUNDS OF:

-10 V UPS

-15 SITUPS

-100 METER DB FARMERS CARRY

TEENS: Metcon (Time)

WARMUP:

MED BALL WARM UP

SKILL WORK:

DEADLIFT

WOD:

3 ROUNDS OF:

400 METER RUN

21 KB SWINGS

12 DEADLIFTS

WEDNESDAY, APRIL 12TH 2017

CrossFit Fannin – CrossFit


SKILL

EMOM FOR 8 MINUTES COMPLETE:

MINUTE 1 : 8 HSPU (RX+ GO STRICT)

MINUTE 2: 40 DOUBLE UNDERS OR :30 SECONDS OF PRACTICE TIME

Metcon (AMRAP – Reps)

12 MINUTE AMRAP OF:

2-4-6-8-10…

Hang Power Cleans 75/95)(95/135)

Push ups

*HANG MUST BE DEADLIFTED FIRST THEN BACK DOWN

*PUSH UPS MUST BE FULL RANGE OF MOTION 90 DEGREE

CASH-OUT

2/3 ROUNDS OF:

10 BANDED TRICEP PULL DOWNS FROM RIG

10 DB 1 ARM ROW

10 DIPS (RING, BAR, OR BENCH)

TUESDAY, APRIL 11TH 2017

CrossFit Fannin – CrossFit


Power Snatch (5 X 2 )

HANG POWERSNATCH

3 MIN. WARMUP

5 X 2 LAST EVERY 30 SECONDS (2 1/2 MINUTE 30 SECONDS TO ADD LOADS)

Power Snatch (5 X 2 )

FROM FLOOR WITH A 2 SECOND PAUSE ABOVE KNEE

EVERY 30 SECONDS (2 1/2 MINUTES)

30 SEC. BREAK

Power Snatch (5 X 1 )

POWERSNATCH

BUILDING SETS

1 REP EVERY MINUTE

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
95/135 rx

other options:

75/95

55/77

35/55

CROSSFIT TEENS

REGULAR SCHEDULE TUES/THUR

TEENS: Metcon (AMRAP – Rounds and Reps)

WARMUP:

COACHES CHOICE

SKILL WORK: TOES TO BAR OR KNEES TO ELBOWS

WOD:

8 MIN AMRAP OF:

100 METER RUN

10 WALL BALLS (TO LINE)

5 TOES TO BAR

CASHOUT: COACHES CHOICE

MONDAY, APRIL 10TH 2017

CrossFit Fannin – CrossFit


3 REP MAX BACK SQUAT (1 X 3)

15 MINUTES TO FIND TODAY’S 3 REP MAX

Metcon (Time)

FOR TIME COMPLETE:

RUN 1 LAP

20 PULLUPS

30 KB SWINGS (35/53)

20 OVERHEAD SQUATS

RUN 1 LAP

20 OVERHEAD SQUATS

30 KB SWINGS

20 PULLUPS

RUN 1 LAP

* Loads= 65/95

CROSSFIT TEENS

THIS WEEK SCHEDULE:

MONDAY : UP FRONT

TUES/THUR: REG. SCHEDULE