Month: September 2017

9/29/17

Hammer CrossFIt – CrossFit Deadlift (1 DL every 30 sec for 5 min (70-75%)) Rep 1 at 0:00 and last rep at 4:30; choose 1 weight for entire 5 min WOD: Metcon (Time) 18-15-12 DL (225/155) HSPU 50 DU between rounds RX+ 275/185

9/28/17

Hammer CrossFIt – CrossFit Metcon (8 Rounds for reps) EMOM 16 even: 1 C2B + 1 bar MU (ADV: 1 hips to rings + 1 ring MU) odd: max ab mat sit-upsReps for the gymnastic complex must be strung together w out coming off the bar Scale: 1 pullup + 1 C2B Score is total…

9/27/17

Hammer CrossFIt – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest*Women’s: 14 lb WB, 55#, 20″ box. RX WB TO 10′ LINE MEN AND WOMEN. ** 1 min per station w 1…

9/26/17

Hammer CrossFIt – CrossFit Power snatch/snatch pull/OHS EMOM 4 2 power snatch @70% 1 min rest EMOM 4 2 snatch pulls @90% 1 min rest EMOM 4 2 OHS @75% WOD: Metcon (No Measure) 5 rounds: E3MOM 15 pullups 15 burpees 10 power snatch (115/75) *any remainder of time is rest

9/25/17

Hammer CrossFIt – CrossFit Hang Power Clean (3-3-2-2-1-1) Every 90 sec for 6 total sets ( 9 min) WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 5: 500m/425 m row then w/remaining time: 4 power clean (115/75) 4 front squats 4 front rack lunge REST 5 min AMRAP 5: 400m/350m row then: 4 PC (135/95)…

09/22/2017

Hammer CrossFIt – CrossFit Weightlifting Power Clean (5 sets x 2 reps building in weight) Metcon Metcon (Time) 3 rounds 5/5 Front rack lunges 155/105 15 pullups 50 double underRx+ chest2bar pullups Accessory Work Metcon (No Measure) 3 rounds 60s plank 30s side plank per side 20 banded lat pull downs

09/21/17

Hammer CrossFIt – CrossFit Weightlifting Split Jerk (Find a heavy 2 rep) Metcon Metcon (10 Rounds for reps) 10 rounds 30s cal row 30s rest 30s burpee to plate 30s resttry to keep rounds consistent

crossfit 9/20/17

Hammer CrossFIt – CrossFit Gymnastics Pick one gymnastic movement to work on for 10-15 minutes. Either: Handstand Walk or Pistol Progressions Handstand walk will be entered for reps by how many steps you take. Go as far as possible. E.g. 10 steps = 10 reps. Pistol Progression will be practice. (If you have pistols then…

07/28/2017

Hammer CrossFIt – CrossFit Re-test! Warm-up (No Measure) 1-2 Rounds: 10 Glute Bridges 8-10 Push Ups 10 Goblet Squats a1: Back Squat NME (5,3,1,1,1RM) All reps done @ 3010 Tempo 2-3min rest btwn sets of the same lift.Alternate with Bench Press Back Squat a2: Bench Press NME (5,3,1,1,1RM) All reps done @ 3010 Tempo 2-3m…

crossfit 9/19/17

Hammer CrossFIt – CrossFit Warm-up (No Measure) Emom 12 min 1 – 6 Shuttle runs min 2 – 12 Ring Rows min 3 – 6 Burpees min 4 – 12 *Wallball *If you are feeling froggy… Guys use the 30lb. and girls use a 20lb The 3 Amigos (3 Rounds for reps) Amrap in 3…