Month: August 2018

08312018

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Clean and Jerk (Clean pull + HSC + jerk, 2+2+2, x 15-20 mins) Metcon B: Metcon (Time) 4RFT: 10 shoulder to overhead (95/65) 10 box jump overs (24/20)

08302018

CrossFit Twenty Pound Hammer – CrossFit Metcon (3 Rounds for reps) 3 rounds for total reps, Fight Gone Bad style (1 minute max reps of each movement): Pull ups Push ups AbMat sit ups Burpees Row (calories) 1 minute rest between rounds.

08292018

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Close Grip Bench Press (5×3-5) B: Metcon (No Measure) 3-4 rounds NFT: Turkish get up x 1-3/side Strict knees to elbows x 5-10 Hollow hold x 30 sec. unbroken *Increasing weight ok on the TGU *sKTE unbroken, get as close to elbows as you can *Scale hollow …

08292018 Read More »

08282018

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (3 Rounds for time) 100 double unders 80 wall balls 800m run Rest 3 minutes 75 double unders 60 wall balls 600m run Rest 3 minutes 50 double unders 40 wall balls 400m run *Scale to 60/40/20 wall balls.

08272018

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Deadlift (5×3-5) Metcon B: Pedal to the Metal (Time) For time: 21-15-9 Deadlifts Assault Bike (calories) RX+ = 225/155 Record DL weight to comments. Choose a weight you could do unbroken for 12-15 reps when you’re fresh.

Strict September

One of my favorite questions is when non-CrossFitters, or new CrossFitters, ask me about kipping. “What’s up with people flinging their bodies around to get over the bar? Isn’t that like cheating??” I love this question because it lets me get into a discussion (ok, usually a monologue) about the different types of pull ups …

Strict September Read More »

08252018

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) With a partner, 1 person working at a time: 1000m row 50 air squats 50 burpees 800m row 40 air squats 40 burpees 600m row 30 air squats 30 burpees 400m row 20 air squats 20 burpees 200m row 10 air squats 10 burpees

08242018

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Front Squat (5×3-5 – build on last week’s weights) Metcon B: Metcon (Time) For time: 9-7-5 Front squats (225/155) Bar muscle ups

08232018

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Close Grip Bench Press (5×3-5 – start @ heaviest set of 5 from last time) Metcon B: Metcon (Time) 100 burpees for time. 10 minute cap. RX = someone else counts your reps

08222018

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) For time: 28-21-15-9 Row (calories) DB thrusters L (50/35) Double unders x 5 DB thrusters R (50/35) Scale to DUs x 3, x 1, etc.

Scroll to Top

NOW OFFERING FULLY REMOTE, INDIVIDUALLY DESIGNED PROGRAMS. GET IN TOUCH WITH US TO START THE CONVERSATION!

Contact us for details. -Monica and the Twenty Pound Hammer Team