CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) For time, in teams of 2: 5-10-15-20-25-30 Russian swings (70/53) Box jumps (24/20) 200m run after each set of box jumps One partner works at a time on the swings and box jumps, dividing reps however you want. Both partners run together.
CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Weighted Chin Up (5×1-2; rest 1:30) Supinated grip Metcon B: Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Finisher C: Metcon (No Measure) 3 rounds NFT: DBER x 8-10/side Suitcase carry x 50m/side
CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (AMRAP – Reps) 5-6 rounds NFT: Yoke carry x 50 ft. AHAP D-ball over shoulder x max in 60 sec. sHSPU x 5-7 AB “watt spike” aka “RPM spike” – score highest RPMs reached on bike
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
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 …
