Month: October 2017

Happy Halloween!

Hammer CrossFIt – CrossFit Metcon (AMRAP – Reps) 3 Rounds: 5-10 Dips 5-10 HSPU Rest 90 secondsRing Dips, Box Dips, Bench Dips score HSPU reps Metcon (5 Rounds for time) 5 rounds, every 3 min 4 thrusters 125/85 8 bar over burpee 12 box jump 24/20RX+ 155/105, 24/20″

10/30/2017

Hammer CrossFIt – CrossFit Snatch Grip Push Press + OHS (1+2) EOMOM x 3, climbing increase from last week 3 Position Snatch (4×1, climbing) EOMOM x 4, climbing (Hi Hang, Knee, Floor) Metcon (Time) 15-12-9-6-3 Power Snatch 95/65 Toes to bar

10/26/2017

Hammer CrossFIt – CrossFit Metcon (AMRAP – Reps) EMOM 12 odd: 3 hang power clean, SPEED! even: 5-8 HSPUrecord HSPU reps Metcon (12 Rounds for reps) 6 rounds: 0:30 Russian kB swing 70/53 0:30 rest 0:30 box jump 20/24″ 0:30 rest

10/25/2017

Hammer CrossFIt – CrossFit Power Snatch + Overhead Squat (1+1 ) EOMOM x 3, climbing Snatch (EOMOM x 6) Sets 1-2: 3 snatch Sets 3-4: 2 snatch Sets 5-6: 1 snatch climbing each set if possible Metcon (Time) 400m run 50 wall balls 400m run 50 wall balls 400m run

10/24/2017

Hammer CrossFIt – CrossFit Metcon (AMRAP – Reps) EMOM 12: odd: 7-12 toes to bar even: 5-10 HSPURecord number of HSPU reps Metcon (5 Rounds for time) 5 rounds, every 3 min 5 thrusters 115/75 7 power clean 9 bar over burpeeRX+ 135/95 This should be less than 1:30 work, choose a weight you can…

10/23/2017

Hammer CrossFIt – CrossFit Snatch Grip Push Press + OHS (1+2, climbing ) EOMOM x 3, climbing Build higher than last week High-Hang Snatch (4×3) EOMOM x 4 (8 min), complete 3 hi hang squat snatch Climbing Metcon (Time) 21-15-9 Row for Calories Deadlift 225/155

Strength Conditioning

Hammer CrossFIt – CrossFit Hang Power Snatch + OHS (1+1) EOMOM x 4 (8min) Start around 65% and build -NO MISSES BELOW KNEE HANG Snatch EOMOM x 6 sets (12min) Snatch Build Sets 1-2 = 3 reps Sets 3-4 = 2 reps Sets 5-6 = 1 rep Metcon (Time) 10-9-8-7-6-5-4-3-2-1 OHS (135/95) 1-2-3-4-5-6-7-8-9-10 Pull Up

Aerobic

Hammer CrossFIt – CrossFit Metcon (AMRAP – Reps) Alt EMOM x 16min Even: 10-12 Cal Row Odd: 5-7 HSPUscore total reps of completed HSPU Metcon (Time) For Time: 50/35 Cal Row 150 Double-Unders 800m Run 150 Double-Unders 50/35 Cal Row Metcon (No Measure) Supplemental Midline 2 Sets Not For Time 20 GHD Back Ext 20…

Training Day

Hammer CrossFIt – CrossFit Snatch Grip Push Press + OHS (1+2) EOMOM x 3 Sets (6mins) Build from last weeks High-Hang Snatch (3 Reps) EOMOM x 4 (8mins) Metcon (Time) 3 Sets: 8 UB Hang Power Clean – High Speed High Load – You Choose 12-15 UB Box Jumps – You Choose Height Rest 2…

Strength Day

Hammer CrossFIt – CrossFit a1: Deadlift (5-4-3-2-1) Rest 90 Seconds No TnG – Reset in Bottom – Build to single a2: Pull Up (5-4-3-2-1) Weighted -OR- Partner Assisted StrictRest 90 seconds b: Weighted Step-ups (4×12/leg) 45 secs btwn legs 90 secs btwn sets DBL KB Front Rack -OR- Single KB Front Rack Russian – Bring…