CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) With a partner, complete 10RFT: 5 heavy front squats 3 rope climbs 250m plate run (45/35) – Alternate front squats every round (same person does all 5); going from a rack is ok – Split the rope climbs however you want – Run together – Can’t …
CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) 3RFT: 20 deadlifts 15 over the bar burpees 10 over the box jumps* (24/20) 500m row *RX+ = CLEAR the box, don’t land on top!
CrossFit Twenty Pound Hammer – CrossFit Metcon Hunt It – Kill It – Bring It Home (Time) Happy Thanksgiving! In teams of 3: “Hunt It” 18 bear crawl lengths (1 person works at a time) Rest 2 minutes “Kill It” 50 ground to overhead (135/95) 200m farmers carry 100 wall balls – waterfall style 50 …
CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Sumo Deadlift (5×5; rest 1:30-2:00) Metcon B: Metcon (Time) 21-15-9: Toes to bar Devils press *Devils press can use DBs OR KBs. Record implement & weight to comments.
CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: BTN Push Press + Overhead Squat (2+2, x 5 sets) Metcon B: Metcon (AMRAP – Rounds and Reps) AMRAP20: 15 DB/KB push press 20 wall balls (20/14 to 10/9′) 250m run Record DB/KB weight to comments.
CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Clean Pull + Hang Power Clean + Power Clean (Build to a heavy, then 3 sets @ 85%) 1 clean pull + 1 hang power clean + 1 power clean Metcon B: Metcon (Time) 5RFT: 6 PC (155/105) 14 box jumps (30/24) RX+ = 185/135 PC
CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) You against your partner! 1st person to complete 200/170 calories on the rowing machine wins. Switch every time the non-rowing partner completes the following: 5 toes to bar 10 shoulder to overhead (115/75) 20 alternating DB snatches (50/35) Stop rowing as soon as your partner completes …
CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Front Squat (5×5 @3011; rest 1:30-2:00) Metcon B: Metcon (AMRAP – Rounds and Reps) AMRAP15: 18 Russian swings (70/53) 9 handstand push ups 63 double unders
CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) For time: 5-4-3-2-1 rope climbs 12 pull ups 12/9 calorie Assault Bike RX+ = legless rope climbs Rest as needed between rounds. Score total time for the 5 rounds, NOT including the time you spend resting.
CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Sumo Deadlift (5×5; rest 1:30-2:00) Metcon B: 5k Row (Time) Max Effort 5k RowChoose B OR C. C: Metcon (Time) 3 x 1000m row Rest 2 minutes between row intervals. Score total time.Choose B OR C.
