Solstice

June 17, 2017, by Wodify User

CrossFit Twenty Pound Hammer - CrossFit


Metcon

Metcon (Time)


6RFT, dividing the reps however you want with a partner:

21 pull ups
20 box jumps
17 ring dips

250m run buy in to start each round

*Scale ring dips to ring push ups or push ups
*Both partners run together


06162017

June 16, 2017, by Wodify User

CrossFit Twenty Pound Hammer - CrossFit


Weightlifting

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


Function 4x 6-8

Metcon

Metcon (Time)


Row 1000m
20 TTB
30 Back Rack Lunges 45/35#
40 Thrusters 45/35#
30 Back Rack Lunges 45/35#
20 TTB
Row 1000m
20 min time cap


06152017

June 15, 2017, by Wodify User

CrossFit Twenty Pound Hammer - CrossFit


Weightlifting

A: Split Jerk (4x2)

B1: Strict Press (5,5,4,4,3,3)


AKA Military Press
Function x 6-8

Rest 1 minute

B2: Weighted Chin Up (5,5,4,4,3,3)


Supinated grip
Function x 6-8

Rest 1 minute

C: Handstand Push-ups (x 25-50)

Finisher


1 minute Assault Bike for cals