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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…

Blood Flow

Hammer CrossFIt – CrossFit Metcon (No Measure) 45 min Blood Flow – Recover and Prepare for the ROYALE!! 200m Jog 1 min Step Ups 1 min Row 1 min Single Unders 1 min Ring Plank 1 min Glute Bridges 1 min 6 ct Burpee

Skills + Rows

Hammer CrossFIt – CrossFit HSPU Add 1-2 reps EMOM x 12 minStay at same rep scheme if you need to… can also perform one every 30 seconds if able DB Hang Clusters 4 Sets – Partner up if need be and get them done! 10 Dumbbell Hang Squat Clean Thrusters Rest 90 seconds Toes-To-Bar (4…

Strength Conditioning

Hammer CrossFIt – CrossFit Snatch Balance + 2 OHS EMOM 8 @ 60-75% *2 Second pause in bottom of catch before standing up Metcon (Time) For time 5-4-3-2-1 Front Squat (Heavyish) Ring/Box/Bench Dip (SLOW) Box jump (High) Rope climb/Muscle Up/ C2B

HSPU + Grind

Hammer CrossFIt – CrossFit Warm-up (No Measure) 2 Sets: 30 Purple Banded Face Pulls 30 Banded Tricep Extension Handstand Practice Handstand Push-ups (Max Rep) Max Rep HSPUs THEN 20-30% EMOM x 12 min NO FAILED REPS – Adjust accordingly to go thru EMOM with no struggle reps (* A HSPU STARTS AND ENDS IN A…

High Speed

Hammer CrossFIt – CrossFit Snatch E2MOM x 3 sets (6min) Snatch Push Press + 2 Overhead Squat Build Then… E2MOM x 3 sets (6min) 3 Pos Snatch @ 50% Then… E2MOM x 3 sets (6min) High Hang Snatch + Hang Snatch @ 60% Above Knee Score SnPP+OHS Complex Metcon (Time) 3 Rounds of the following:…

Mile

Hammer CrossFIt – CrossFit Warm-up (No Measure) Dynamic Warm Up x 20m ea High Kicks Butt Kicks Skips High Knees Fwd High Knees Lateral Broad Jumps Single Leg RDL (3×8/leg) Rest 45 seconds btwn legs Rest 90 seconds btwn sets Options: No Weight – BW PRACTICE Ipsilateral – Same Side Contralateral – Opposite Side Bilateral…