Fitness

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Front Squat (5×1-3 @3011; rest 2-2:30) Metcon B: Metcon (Time) Row pyramid: 250m 500m 1000m 1000m 500m 250m I go/you go with a [...]

CrossFit Twenty Pound Hammer – CrossFit Metcon A: Metcon (AMRAP – Rounds and Reps) AMRAP12: 30 double unders 10 toes to bar B: Metcon (No Measure) 4 sets NFT: TGU w/ holds & [...]

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Sumo Deadlift (5×1-3; rest 2-2:30) Metcon B: Metcon (AMRAP – Reps) Tabata: Deadlifts (135/95) Row (calories) Sit ups [...]

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Snatch Balance (5×3; rest 1:30-2:00) Metcon B: Metcon (Time) 3RFT: 18 OHS (95/65) 36 Russian swings (70/53)

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Push Press (5×1-3; rest 1:30-2:00) Metcon B: Metcon (Time) For time: 90/70 calorie bike 30 pull ups 60 shoulder to overhead [...]

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) 5K row for time, with a partner. Row in 2 minute increments. After every 2 mins of rowing, stop and complete 50 air squats + 50 [...]

CrossFit Twenty Pound Hammer – CrossFit Metcon A: Metcon (Time) For time: 27-21-15-9 Ball slams 200m medball carry Assault Bike (cals) Record ball weight to comments. Ideally same ball for [...]

CrossFit Twenty Pound Hammer – CrossFit Warm-up A: Warm-up (No Measure) Using 1 kettlebell at a light/moderate weight: 20 alternating single arm swings/snatches 100 ft. suitcase carry/side [...]

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) For time, 10-to-1 ladder: Strict pull ups Squat cleans (155/105) Over the bar burpees RX+ = 185/135

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Snatch Balance (5×3; rest 1:30-2:00) Metcon B: Metcon (AMRAP – Rounds and Reps) AMRAP6: 9 push press (115/75) 12 box [...]