11162018

CrossFit Twenty Pound Hammer – CrossFit

Weightlifting

A: Strict Press (10,8,8,6 @2011; rest 1:30-2:00)

AKA Military Press
Start working sets @ heaviest set of 10 from the 4×10, then build from there.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP16:

8 single arm DB cleans

8 single arm DB shoulder to overhead

16 DB walking lunges total

*Go through the entire complex on L side first, then R side, to complete 1 round.

RX = hold DB anywhere for the walking lunges

RX+ = overhead walking lunges (50/35)