Month: January 2018

Crossfit

Hammer CrossFIt – CrossFit Front Squat 2X2 @70% 1X1 @75% 3X1 @80% 5X1@ 85% Metcon (AMRAP – Rounds and Reps) AMRAP 15: 200m Run 20 Deadlifts 185/135 200m Run 15 Air Squats 200m Run 10 T2BMasters: 155/105

Crossfit

Hammer CrossFIt – CrossFit Handstand Walk – Free Handstand Practice – Walk into wall – Wall Walk to Pirouette Both Sides – Weight Shifts to Single Arm Stands – Shoulder Taps Kettlebell Clean (5-5-5 Find a Heavy 5 for the day… Good Technique) Kettlebell Jerk (5-5-5 Find a Heavy 5 for the Day… Good Technique)…

Crossfit

Hammer CrossFIt – CrossFit Bench Press (For Load: 8-8-8-8-8 (consistent increases ea Set)) Superset with 1 Rope Climb Metcon (Time) For Time: 60 Cal Row 30 Burpees Over Rower 40 Cal Row 20 Burpees Over Rower 20 Cal Row 10 Burpees Over RowerRX BURPEES! No step down or step up

01/19/2018

Hammer CrossFIt – CrossFit Metcon (No Measure) Superset: Front Rack Lunges (Across) 5 x 5/5 Strict T2B 5 x 7-10Bar on floor for lunges Mod T2B w/ Hanging Straight Leg Raise Hanging Knee Raise Metcon (AMRAP – Rounds and Reps) AMRAP 15 8 Squat Cleans 135/95 2 Rounds CindyMasters 50+ 115/75 Cindy: 5 Pullups 10…

01/18/2018

Hammer CrossFIt – CrossFit Split Jerk (5 x 2 (Across)) 2 sec pause in DIP & SPLIT Technique & Stability focus! Metcon (Time) 4 Rounds 500m Row 12 Shoulder 2 Overhead 135/95RX+= 185/125 Masters 50+ 115/75

01/17/2018

Hammer CrossFIt – CrossFit Back Squat (5 x 5, across) Metcon (AMRAP – Rounds and Reps) AMRAP 4 15 Deadlifts 225/155 15 T2B 30 Wallball Shots Rest 4 minMasters 50+ 205/135 Metcon (AMRAP – Rounds and Reps) AMRAP 4 15 T2B 30 Wallball Shots 15 Deadlifts 225/155 Rest 4 minMasters 50+ 205/135 Metcon (AMRAP –…

01/16/2018

Hammer CrossFIt – CrossFit Bench Press (4 x 8 (Across)) 2 second negative Superset with Single Arm Row Single Arm Row (4 x 8/8 (Across)) Dumbbells or Kettlebells3 second negative Superset with Bench Press Metcon (AMRAP – Reps) 4 Rounds: 4 min Work/1 min Rest 400m Run w/ 45/25lb plate AMRAP Burpees to plateScore number…

01/15/18

Hammer CrossFIt – CrossFit Metcon (No Measure) Seated Box Jumps 4 x 5Hips start below parallel Rest as needed CHALLENGE YOURSELF! Power Snatch + Overhead Squat + Snatch (E2MOM x 5 Climbing (10 minutes)) Stay between 60-80% Report heaviest set(s) Metcon (AMRAP – Reps) AMRAP 10 30 Snatches 75/55 50 DU’s 30 Snatches 105/75 50…