CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Pendlay Row (4×4-8 @2110) Metcon B: Metcon (AMRAP – Rounds and Reps) In 10 minutes: 1K row, then AMRAPin the remaining time of 6 toes to bar 12 over the box jumps (24/20)

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Deadlift (5, 5, 5 TnG; rest 1:30-2:00) Warm up sets of 10, 8, 5 TnG before getting into working sets. Metcon B: Mainsite WOD 02012020 (Time) 5RFT: 20 WB (20/14) 10 DL (225/155)

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Dip Snatch (4×3; rest 1-1:30) Dip like you would for a push press; NO forward lean Metcon B: Metcon (AMRAP – Reps) 90 sec. on/90 sec. off x 5 rounds for reps: 3 hang power snatch (AHAP unbroken) 30 double unders Max chest to bar pull ups

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) Alternating rounds with a partner, 30RFT (15 each): 200/150m row 5 hang power cleans RX = 115/75 You *may* power clean the first rep.

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Barbell Split Squat (4×4-8/leg @2110) Front rack. Metcon B: Metcon (Time) For time: 1-to-10 thruster ladder (95/65) 35 DUs BEFORE each set of thrusters RX+ = unbroken DUs

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Weighted Chin Up (4-5 x 1.1.1; rest 10 sec.; rest 1-1:30) Supinated grip Metcon B: Metcon (Time) 4RFT: 15 pull ups 150m run Finisher C: Metcon (No Measure) 3 sets NFT: DBER x 8-10/side Banded lat stretch x 30-40 sec./side