Month: November 2017

11/30/2017

Hammer CrossFIt – CrossFit Warm-up 400m Run THEN EMOM 5: 3 Snatch Grip DL + 3 Power Snatch + 3 Behind the Neck Press 45/33/25/15 Metcon (AMRAP – Rounds and Reps) 20min AMRAP: 250m Row 15 KBS 53/35 12 Wall Ball 20/14 10″ target 9 Pull Up Snatch Grip DL + Power Snatch + Behind…

11/29/2017

Hammer CrossFIt – CrossFit Metcon (Weight) EMOM 12: odd: 10 DB Snatch 55/35 even: 40 DU Metcon (3 Rounds for reps) AMRAP 5 15 Power Clean 95/65 12 Front Squats 9 Box Jump Over 24/20″ REST 3 AMRAP 5 12 Power Clean 115/75 9 Front Sqauts 6 BJ Over REST 3 AMRAP 5 9 Power…

11/28/2017

Hammer CrossFIt – CrossFit Warm-up 20 Cal Row 3/3 TGU (+3 Presses at the top) Ring Row Hold x 45 sec Push Jerk (3 TnG reps every 45 sec x 12 ) Metcon (Time) 800m Run 50 Burpees 100 RKBS (70/53) 200 Double Unders 800m Runmod: 1000/800m row 400 singles 25 min time cap (must…

11/27/2017

Hammer CrossFIt – CrossFit Power Clean (1 rep every 30 sec x 12 ) Front Squat (3 x 4 ) 42X1 down 4, hold 2, up fast, hold 1 Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Shoulder to Overhead 135/95 1-2-3-4-5-6-7-8-9-10 T2B

Thanksgiving 2017

Hammer CrossFIt – CrossFit Metcon Partner For Time & AMRAP Metcon (Time) 300 Double Unders -switch every 25 2000m Run -switch every 200m 100 Thrusters 95/65 -4 min. rest- Metcon (AMRAP – Reps) AMRAP 8 Bar Over Burpee*Thrusters and B.O.B. can be split between partner any way EXTRA DESSERT (RX+) – 135/95

11/22/2017

Hammer CrossFIt – CrossFit Db Snatch Heavy TnG. All one arm then switch. Cannot break mid-set.In 5 sets, work up to a heavy set of 5 TnG reps on each arm Metcon (3 Rounds for reps) AMRAP 5 10 Cal Row 8 Hang Power Snatch 75/55 6 Box Jump Over 24/20″ REST 3 AMRAP 5…

11/21/2017

Hammer CrossFIt – CrossFit Warm-up (No Measure) 200m Run 1 min OH KB Carry/arm 20m Lateral Bear Crawl/side Push Jerk (EMOM 12: 4 reps ) same weight across Metcon (AMRAP – Rounds and Reps) AMRAP 20: 150m Row 10 Push Ups 150m Row 10 T2B 150m Row 10 wall ball 20/14scale pushups to box or…

11/20/2017

Hammer CrossFIt – CrossFit Power Clean (3 TnG every 45 seconds x 12 ) same weight across 1 1/4 Front Squat (3×8, rest 90s) Metcon (Time) 5-4-3-2-1-2-3-4-5 Squat Clean 155/105 C2B PullupRX+ 205/135, Muscle up 12 min time cap

11/17/17

Hammer CrossFIt – CrossFit Metcon (Time) Partner Workout For time: 5 ttb 200m run 10 ttb 30 power cleans 135/95 15 ttb 400m run 20 ttb 60 power cleans 20 ttb 400m run 15 ttb 30 power cleans 10 ttb 200m run 5 ttb * Scale 95/65; knees to elbow/chest