Month: August 2019

08312019

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (AMRAP – Reps) In teams of 3, 4 rounds for total reps: 1 min. max rope climbs 1 min. DB snatch (50/35) 1 min. box jumps (30/24) 1 min. toes to bar 1 min. max cals bike Rest 1 minute Partners work at the same time, on …

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08302019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Strict Press (5×5 @30×1; rest 1:30-2:00) AKA Military Press Metcon B: Metcon (Time) 5RFT: 9 pull ups 14 DB box step overs 250m run RX+ = CTB pull ups, 50/35 DBs or 53/35 KBs

08292019

CrossFit Twenty Pound Hammer – CrossFit Metcon A: Metcon (Time) For time: 25 GHD sit ups 50 KB snatch (53/35) 1000m row 50 DB thrusters (50/35) 1000m row 50 KB snatch (53/35) 25 GHD sit ups 30 minute hard cap. Add remaining reps to 30:00 to get your score if you don’t finish. Finisher B: …

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08282019

CrossFit Twenty Pound Hammer – CrossFit View Public Whiteboard Weightlifting A: Deadlift (5×5; rest 2 minutes) Metcon B: Metcon (Time) For time, 21-15-9: Deadlifts (225/155) Double unders x 3 *DU reps are 63-45-27 6 minute cap.

08272019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Hang Snatch (Build to a heavy 3; then 2 sets @ 80-85%) Metcon B: Metcon (Time) 3RFT: 7 hang power snatch 14 bar facing burpees 21 toes to bar

08262019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Back Squat (5×5 OR 5×8-10 @30×1; rest 2 mins.) B1: Barbell Row (4×5-7 @2010; rest 30 sec. – supinated grip) B2: Strict Pull Ups (4×5-7 @2010; rest 30 sec. – add weight if needed) B3: Y-row (4×10-12 @3011; rest 1-1:30)

08242019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Strict Press (5×5 OR 5×8-10 @30×1; rest 2 mins.) AKA Military Press Metcon B: Metcon (Time) For time, with a partner: 1000m row 60 thrusters (45/35) 60 American swings (53/35) 60 pull ups 1000m row Switch every 400m run. Score is time on the clock when the …

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08232019

CrossFit Twenty Pound Hammer – CrossFit Metcon A: Metcon (AMRAP – Rounds and Reps) AMRAP24: 120 wall balls (20/14) 90 box jumps (30/24) 60 chest to bar pull ups 30 ball slams AHAP Finisher B1: Pike Ups (3×10-15) On rower, Swiss ball, or sliders. B2: DB External Rotation (3×10-12 @3010)

08222019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Deadlift (5×5 OR 5×8-10; rest 2 mins.) Metcon B: Metcon (AMRAP – Reps) Tabata Assault Bike (calories) Rest 1 minute Tabata burpees Rest 1 minute Tabata row (calories) Score is combined reps across all movements. Do not re-set bike/rowing machine during the 10 sec. rest.

08212019

CrossFit Twenty Pound Hammer – CrossFit A: Metcon (Weight) AMQAP16: 3 TGU/side 12 KB snatch/side Score heaviest set of KB snatches. Metcon B: Metcon (Time) 5RFT: 100 ft. sled push AFAP (90/45 added) 200m sprint Rest as needed between rounds. Score is the sum of your slowest + fastest times. Finisher C: Supple Leopard Test …

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