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04242019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Close Grip Bench Press (2.2.2 x 4 sets; rest 10 sec.; rest 1:30-2:00) Metcon B: Metcon (Time) 3RFT: 30 push ups 30 alternating DB [...]

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04222019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Weighted Pull Up (2.2.2 x 4 sets; rest 10 sec.; rest 1-1:30) Pronated grip. Metcon B: Metcon (Weight) 4-6 rounds NFT: 3 heavy power [...]

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04202019

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) For time, with a partner: 100 DU 50 American swings (53/35) 80 DU 40 swings 60 DU 30 swings 40 DU 20 swings 20 DU 10 swings 400m [...]

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04182019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Power Snatch + Overhead Squat (Build to a tough single; movement prep for “B”) 1 power snatch + 1 overhead squat Metcon [...]

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04172019

CrossFit Twenty Pound Hammer – CrossFit Metcon A: Metcon (Weight) Every 10 minutes x 3 sets: 1000m row 40 walking lunge steps (total reps) 200m farmers carry Score = FC weight per hand (not [...]

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04162019

CrossFit Twenty Pound Hammer – CrossFit Warm-up A: Warm-up (No Measure) 4 rounds: 30 sec. COVP hold 30 sec. ring support Rest as needed between holds. Weightlifting B: Deadlift (2.2.2 x 4 [...]

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04152019

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Thruster (6×3, building to heavy 3 from rack; rest 1:30-2:00) Metcon B: Metcon (Time) 21-15-9 Box jump overs (30/24) Thrusters [...]