Month: October 2019

10312019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Deadlift (5×1-2 or 4-6) Metcon B: Metcon (Time) 10-to-1 ladder: Hang power cleans (95/65) Box jumps (24/20) RX+ = 115/75

10302019

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (3 Rounds for reps) AMRAP10: 15 strict press @ 70% 250m run 16 KB snatches (53/35, alternating) Rest 5 minutes. AMRAP10: 10 push press @ 100% 250m run 16 KB snatches Rest 5 minutes. AMRAP10: 5 jerks @ 130% 250m run 16 KB snatches % are based …

10302019 Read More »

10292019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Back Squat (@30×1, 5×1-2 or 4-6) Metcon B: Metcon (Time) 4RFT: 70 DUs 18/15 cal row 15 pull ups

10282019

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Calories) 40 minutes of work: 12-16 DB snatch (total, alternating) 50 ft. sled push or plate push 20 KB pull throughs 10 med ball transfers or 10-20 GHDSU 20 sec. Assault Bike sprint Aim for 5-6 complete rounds Score total calories

10262019

CrossFit Twenty Pound Hammer – CrossFit Metcon Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb …

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10252019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Strict Press (@30×1, 5×1-2 or 4-6) AKA Military Press Metcon B: Metcon (Time) 100 burpees for time. EMOM, but NOT the first minute: 30 double unders Finisher C: Metcon (No Measure) 2-3 sets NFT: 8-10 Y-row 8-10 DB external rotations/side

10242019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Hang Power Snatch (Build to a heavy 2 for the day.) Metcon B: Metcon (AMRAP – Rounds and Reps) AMRAP12: 5 hang power snatch 12 toes to bar

10232019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Deadlift (5×1-2 or 5×4-6) Metcon B: Metcon (AMRAP – Reps) AMRAP2: Row 300/250m Max thrusters in the remaining time Rest 2 minutes x 3 RX = 75/55 RX+ = 100/70

10222019

CrossFit Twenty Pound Hammer – CrossFit Metcon Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.To learn more about Nutts click here

10212019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Back Squat (@30×1, 5×1-2 or 4-6) Metcon B: Metcon (Time) For time, 18-12-6: Front rack forward lunges (per leg) Ring dips Finisher C: Metcon (No Measure) Tabata V-ups w/ FLR during the 10 sec. rest intervals

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