03042020

CrossFit Twenty Pound Hammer – CrossFit Warm-up A: Warm-up (No Measure) 3-4 rounds NFT: 8-10 BB good mornings @3010 8-10 push ups @3110 Metcon B: Metcon (Time) For time, 21-15-9: Deadlifts (225/155) Over the bar burpees Assault Bike (calories) Finisher C: Warm-up (No Measure) 2-3 rounds NFT: 8-10 slider hamstring curls or 4-5 partner hamstring

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03032020

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Pendlay Row (4×4-8 @2110) Metcon B: Metcon (Time) 6RFT: 7 toes to bar 5 over the box jumps (24/20) 14 AbMat sit ups 5 over the box jumps (24/20) Scale to 6RFT: 14 Russian twists 14 AbMat sit ups 10 OTB jumps Finisher C: Turkish Get Up

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03022020

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Push Press (10 mins building to a tough single from the ground) Power clean + push press, movement prep for “B.” Metcon B: Oh No Curtis P (Time) For time: 100 Curtis P’s (95/65) *Curtis P = 1 power clean 1 front rack lunge R 1 front

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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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CLASSES TEMPORARILY MOVED ONLINE DURING THE COVID-19 OUTBREAK
 

Contact us for details. -Monica and the Twenty Pound Hammer Team
 

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