Month: February 2020

02292020

CrossFit Twenty Pound Hammer – CrossFit Metcon A: Metcon (Time) With a partner, complete 2RFT of 24 deadlifts 24 box jumps (24/20) 24 WBs (20/14) 24 push press 24 box jumps 24 WBs 24 cleans Suggested weights: Deadlift 225/155 Push press 135/85 Cleans 155/105 Choose a heavy (DL), light (PP), and medium (clean) weight.Choose partner …

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02282020

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Dip Snatch (4×3; rest 1-2 minutes) Dip like you would for a push press; NO forward lean Metcon B: Metcon (Time) For time: 10 over the bar burpees 15 power snatches 10 over the bar burpees 15 power snatches 10 over the bar burpees Record PS weight …

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02272020

CrossFit Twenty Pound Hammer – CrossFit Warm-up A: Warm-up (No Measure) 3 sets NFT: KB front rack Russian step ups x 8-10/side Pallof deadbug x 20 (10/10) Weightlifting B: Barbell Split Squat (4×4-8/leg @2110) Front rack. Metcon C: Metcon (Calories) AMRAP16 with a partner: Max cals Assault Bike 100-200m farmers carry One person bikes while …

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02262020

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Weighted Chin Up (4-5 x 1.1.1.1.1; rest 10 sec.; rest 1-1:30) Supinated grip Metcon B: Metcon (Time) 21-15-9 DB snatch (per side, alternating) Pull ups RX = 50/35 C: Metcon (AMRAP – Rounds) Flight Simulator How far can you get in 7 minutes? 5 unbroken DUs 10 …

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02252020

CrossFit Twenty Pound Hammer – CrossFit Metcon A: Metcon (5 Rounds for weight) 5-7 rounds: 5 TnG power cleans 50 ft. sled push AFAP (135/90 added) Rest 3+ minutes after each round Score PC weight (5 rounds for weight) Finisher B: Accumulate 3 mins FLR (Time) Accumulate 3 mins FLROn rings. C: 90/90 Hip Stretch …

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02242020

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Pendlay Row (4×6-10 @2111) Metcon B: Metcon (Time) 5RFT: 15 wall balls (20/14) 15 American swings (53/35) 250/200m row RX+ = 30/20 WB, 70/53 KB Finisher C: Metcon (No Measure) 2-3 sets NFT: 8-12 DBER/side @3010 5-10 strict toes to bar or KTE

02222020

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) For time: 12 deadlifts 9 hang power cleans 6 shoulder to overhead While your partner rows 20 calories. Switch. x 5 rounds each Pick a weight where you can do each movement unbroken in at least the first two rounds.

02212020

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) For time: 500m run 30 pull ups 30 thrusters (95/65) 500m run 30 box jumps 20 thrusters (95/65) 500m run 30 burpees 10 thrusters (95/65) 20 minute cap

02202020

CrossFit Twenty Pound Hammer – CrossFit Warm-up A: Warm-up (No Measure) 3 rounds NFT: TGU x 3/side (light/moderate) KB windmill x 3-5/side KB pull over x 6-8 Weightlifting B: Dip Snatch (4×3; rest 1-2 minutes) Dip like you would for a push press; NO forward lean Gymnastics C: Strict Pull Ups (Accumulate 30 reps.)

02192020

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Barbell Split Squat (4×6-10/leg @2110) Front rack. Metcon B: Metcon (Time) 7RFT: 25/20 cal row 40 DUs RX+ = 30/25 cals + 50 DUs 18 minute cap. Finisher C: Hollow Hold (Accumulate 3 minutes. Score max hold.) With band under lower back.

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