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Hammer CrossFIt – CrossFit Metcon (AMRAP – Reps) Partner WOD: AMRAP 21 100 cal bike 100 alt db snatch 50/35 100 box jumps 24/20″ EVERY 3 MIN: 10 PARTNER BURPEESNo more than 20 DB snatches per partner No more than 10 box jumps per partner Burpees can be split however you want RX+ 150 cals…

Hammer CrossFIt – CrossFit Tabata Pushups (AMRAP – Reps) 8 rounds: 0:20 pushups 0:10 rest3 min rest Tabata Situps (AMRAP – Reps) 8 Rounds for Reps 20 seconds on 10 seconds off Griff (Time) For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwardsIn honor of USAF SSgt Travis…

Hammer CrossFIt – CrossFit Front Squat (EMOM 8: 2 FS @ 75-80% ) same weight across Metcon (5 Rounds for time) 5 rounds, every 5 minutes: 500/400m row 12 thrusters 115/75 9 bar over burpeescale: 95/65, regular burpees Masters: 95/65; 9 thrusters, 6 burpees RX+: go faster 🙂

Hammer CrossFIt – CrossFit Strict Pullup (1 ME set ) feet must start off the ground and cannot touch or set is over. no kipping allowed Kipping Pullup (1 min AMRAP ) kipping or butterfly. can come of bar if needed in 1 min time frame Ring Rows Athlete’s feet passed line Rings must be…

Hammer CrossFIt – CrossFit Clean and Jerk (1 RM ) in 15 min find 1RM, any style power/squat must start with empty bar Metcon (Time) 4 rounds for time: 10 clean and jerk 135/95 400m run

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…

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

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…

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

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…