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12/08/2017

Hammer CrossFIt – CrossFit Metcon (AMRAP – Reps) Partner WOD: 2 rounds: 2 min cal on bike 2 min HSPU Rest 1 min after 2nd round 2 rounds: 2 min wall ball 2 min KB Swing 53/35 Rest 1 min after 2nd round 2 rounds: 2 min box jump over 24/20″ 2 min DB Snatch…

12/07/2017

Hammer CrossFIt – CrossFit Squat Snatch (Every 90s, increasing in weight ) 1: 5 @ 50% 2: 4 @ 60% 3: 3 @ 65% 4: 2 @ 70% 5: 2 @ 75% 6: 2 @ 80% 7: 1 @ 85% 8: 1 @ 90-95% Metcon (12 Rounds for reps) 6 rounds of each: 0:30 toes…

12/06/2017

Hammer CrossFIt – CrossFit Shoulder Press (1RM ) Find 1 RM Press in 10 minutes Metcon (AMRAP – Rounds and Reps) AMRAP 15: 60 double unders 200m run 15 thrusters 95/65scale: 120 singles scale: 250/200m row

12/05/2017

Hammer CrossFIt – CrossFit Death by Cal Row (AMRAP – Reps) Each minute you will row 14/10 cal until you cannot complete number of reps in the minuteThere is a penalty for not getting through 10 rounds: Round 1: 90 wall balls Round 2: 80 wall balls Round 3: 70 WB Round 4: 60 WB…

12/04/2017

Hammer CrossFIt – CrossFit Deadlift (5×5, increasing) E2OM: 5 deadlifts, increasing 60-65-70-75-80% Metcon (5 Rounds for reps) 2 min on, 2 min off: 5 rounds: 1 round DT ME C2B PU in remaining timeDT: 12 deadlifts 9 hang power clean 6 push jerk 155/105

12/01/2017

Hammer CrossFIt – CrossFit A.: Single Leg Deadlift (3×8/leg ) with KB, choose weight B.: Back Rack Lunge (3×6/6) walking lunges, 12 steps total Metcon (5 Rounds for time) Every 4 min for 5 rounds: 400m run 15 OHS 95/65remaining time: rest scale: 500/400m row scale weight/reps to make it in 4 minutes

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