06212017

June 21, 2017, by Wodify User

CrossFit Twenty Pound Hammer - CrossFit


Weightlifting

A: Back Squat (5,5,4,4,3,3)


Function 4x6-8

Metcon

Metcon (AMRAP - Rounds and Reps)


In 14 minutes,
Death by:
Squat Clean 155/105
Double Under x10
Starting at 1 rep, add 1 repetition to the squat clean each round.
Double Unders remain at 10

If/when you fail, take the next minute off. Cut your squat clean reps in half and continue.

Scale to:
Power Clean/Hang Power Clean
Single Under x 20

Finisher


100 AbMat Sit-ups


06202017

June 20, 2017, by Wodify User

CrossFit Twenty Pound Hammer - CrossFit


Gymnastics

A: L-Sit

Metcon

Metcon (AMRAP - Reps)


4 Rounds for reps:
400m run
AMRAP TTB
AMRAP Push-up
Rx+ Weight Vest

Finisher


1 minute slam ball for reps


06192017

June 19, 2017, by Wodify User

CrossFit Twenty Pound Hammer - CrossFit


Metcon

Paul Pena (7 Rounds for time)


7 Rounds each for time:
100m Sprint
19 Kettlebell Swings, 2 pood
10 Burpee Box Jumps, 24"
Rest 3-Minutes
In Honor of Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010.
To learn more about Paul Pena click here
*Compare to 1/31/17

Finisher


Foam roll 5-7 minutes