8/10/18 Metcon (AMRAP – Rounds and Reps) AMRAP 8 2 hspu + 2, 4, 6, 8, 10..etc Front Squats (from the floor) 155/105 scaled: 115/75 Ea round starts w 2 HSPU; ie. 2 hspu +2 front squat then 2 hspu + 4 front squat..etc Metcon (Time) 3 RFT: 15 box jump overs 24/20" 12 Russian…
8/9/18 Metcon (Time) Partner Workout: 8K row every 1 k partners complete: 8 DL 205/155 2 MU (ring or bar) *split work as needed. Must complete couplet at 8k mark. Time CAP 45 min scaled: 185/135, 4 C2B OR 6 ring dips
8/8/18 Isabel (Time) For Time: 30 Snatches, 135# / 95# Cycle that bar! Go fast! Metcon (AMRAP – Reps) 3 x 5 min rounds: 400 m run 15 OH squats max ttb with time remaining… *score is reps of toes to bar You wont die doing 3 400 m runs!
8/7/18 Back Squat (5 x 5 @45-50%; same weight across) Metcon Conditioning: EMOM 20 min 1: 12/10 cal row min 2: 12/10 cal bike min 3: 10 burpees min 4: 60 du scaled: single unders
8/6/18 Deadlift (EMOM 10 3 DL + 2 hang power clean) 40-50% 1RM DL; same weight across Metcon (Time) 5 RFT: 10 power cleans 115/85 10 push press 115/85 10 pull-ups scaled: 95/65
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
