Month: January 2020

01312020

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Front Squat (5×1 – build to a 1RM) Metcon B: This Is Your Dumbbell (Time) For time, w/ 1 DB: 90 DB snatch, alternating 45/side DB STO 90 DB squats 45/side DB WL Sub KB if desired. RX 50/35 or 53/35.

01302020

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP1, 2, 3, 4, 5 w/ 2:00 rest: 10 strict pull ups 20 push ups 30 toes to bar 40 burpees Get as far as you can each AMRAP, always starting with the strict pull ups. Score is total number of reps across all …

01302020 Read More »

01292020

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Sumo Deadlift (5×1-3) Metcon B: Metcon (5 Rounds for time) E5M x 5 rounds: 25/20 cal row 250m run 20/15 cal bike

01282020

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Snatch Balance (5×3) B: Snatch Pull (4×3) C: Metcon (No Measure) C1. Dumbbell external rotation 3×12 C2. Weighted leg raise/pike up 3×10-15 C3. Suitcase carry 3×100 ft/side

01272020

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Push Press (3,3,2,2,1,1; rest 1:30) Metcon B: Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more …

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01252020

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) With a partner, 8RFT: 9 front squats 250/200m row 14 alternating DB snatch P1 does 9 front squats to start each round, then must hold the bar in the front rack position while P2 completes the row and DB snatches. Then switch, so P2 does the …

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01242020

CrossFit Twenty Pound Hammer – CrossFit Metcon A: Metcon (Weight) 4 rounds NFT: 5 seated box jumps 10-12 Russian swings AHAP B: Metcon (Time) 8RFT: 15 American swings (53/35) 10 box jumps (30/24 or higher) 30 double unders RX+ = unbroken DUs

01232020

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Sumo Deadlift (5×1-3; rest 2-2:30) Metcon B: Metcon (AMRAP – Rounds and Reps) AMRAP20: 200m farmers carry AHAP 25/20 calorie Assault Bike Record FC weight to comments. If you won’t have time to finish the 200m FC as the AMRAP is ending, score # of lengths on …

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01222020

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A1: Weighted Chin Up (5 x 3-5) Supinated grip A: Metcon (No Measure) 5 rounds NFT: WCU x 3-5 Bottoms up kettlebell carry x 100 ft (both arms) Seated banded face pull x 20 Score WCU in A1, above. Metcon B: Metcon (AMRAP – Rounds and Reps) AMRAP8: …

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01212020

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Snatch Balance (5×3) Metcon B: Metcon (Time) For time: 500m row 10 over the bar burpees 15 hang power snatch 20 over the bar burpees 15 hang power snatch 10 over the bar burpees 500m row Record HPS weight to comments.

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