Month: March 2018

3/30/18

Hammer CrossFIt – CrossFit Metcon (AMRAP – Reps) Strength: 9-15-21-27 HANG power cleans * 50 du penalty every time you break during set RX+ 165/115 RX 135/95 Scaled 95/65 *This is a strength set-its supposed to be hard. TIME CAP 15 min Score=reps completed at end of time cap; enter du in comments Metcon (3…

3/29/18

Hammer CrossFIt – CrossFit Metcon (Time) For time: 50 cal row 27 power snatch 75/55 40 cal row 21 power snatch 95/65 30 cal row 15 power snatch 135/95 20 cal row 9 power snatch 165/110 10 cal row 3 power snatch 185/125 * whatever weight you choose make sure load increases ea round

3/28/18

Hammer CrossFIt – CrossFit Metcon (2 Rounds for reps) Partner WOD 200 m run 30 burpees 50 pull-ups 70 kb swing 70/53 90 box jumps 24/20″ *both partners run Complete as many reps as poss in 3 min Rest 1 min Complete as many reps as poss in 6 min Rest 2 min Complete entire…

3/27/18

Hammer CrossFIt – CrossFit Metcon (Time) EMOM 7 15-20 WB 20/14 to 10″ target Rest/set up until 15 min Strength EMOM 10 1 BS+ 1 behind the neck SPLIT jerk Rest until min 30 3RFT: 20 back rack lunges 75/55 20 push press 75/55 Score is time for completion 3 rounds

3/26/18

Hammer CrossFIt – CrossFit Metcon (Weight) 6 Rounds: 4 DL 255/185 15 sec ME row sprint Rest 10 sec 10 sec ME row sprint Rest 2 min between rounds RX+ 315/205 Scaled 225/155 Masters 185/125 Row for Calories (Calories) Metcon (No Measure) Core Cash Out EMOM 9 min 1 6-8 ttb min 2 20 situps…

3/23/28

Hammer CrossFIt – CrossFit CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15…

3/21/18

Hammer CrossFIt – CrossFit Metcon (Weight) EMOM 12 even: 3 DL @70% odd: 6-10 barbell pushups Metcon (6 Rounds for reps) WOD: 6 ROUNDS: 1 min MAX EFFORT cal bike 30 sec REST 1 min MAX EFFORT power clean 135/95 30 sec REST Score= total reps of cals + power cleans ea round Scaled 95/65

3/20/18

Hammer CrossFIt – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD: 10 RFT: 300m row 15 front squat 115/80 15 ttb 15 burpee box jump 24/20″ * 30 min time CAP Scaled 95/65 Masters 75/55

3/19/18

Hammer CrossFIt – CrossFit Metcon (Weight) 25 min CAP 10 bar MU 100 push press (75/55) 1 k run Then: With time remaining… Build to heavy 1 rep split/push jerk (from rack) Scored as total weight lifted; add time to complete metcon in comments. Split Jerk