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.

MONDAY, JULY 10TH 2017

CrossFit Fannin – CrossFit

Front Squat (1 x 1 )

Work to today’s heavy single

Metcon (Time)

5 Rounds for time of:

Run 400m

10 pullups (ctb)

5 Power cleans (85/115)(125/155)

***25 minute cap***

Scales:

200 meter run or 500 row

Pull-up progression

Lighter loads

SATURDAY, JULY 8TH 2017

CrossFit Fannin – CrossFit

Metcon (Time)

IN TEAMS OF 4 COMPLETE:

800 METER RUN (200 METER INTERVALS)

150 TTB

150 BOX JUMP ON AND OVERS (20/24)

150 OHS (W PLATE)

150 POWERSNATCHES (55/75)

** EACH TEAM WILL HAVE 2 PLATES THAT CAN’T BE SIT DOWN ONCE WOD STARTS. 20 BURPEE PENALTY PER DROP OR SIT DOWN)

PLATES=25/45

***DIVIDE WOD UP HOWEVER YOU WANT AS WELL AS PLATE HOLDS.

***ONLY 1 PERSON WORKING AT A TIME.

***TTB-MODIFCIATIONS TODAY WILL BE KNEES PAST BELLY BUTTON.

COMPARE TO:

SATURDAY, APRIL 23RD 2016