Fitness

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP3: 15/12 calorie Assault Bike 15 burpees Max American swings in the remaining time. Rest 2 minutes. x 7 [...]

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: BTN Push Press + Overhead Squat (2+2, x 5 sets; rest 1:30) Overhead Squat (Record heaviest weight from BTN PP + OHS) Metcon B: [...]

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Clean Pull + Hang Power Clean (1+2, x 15 minutes to build) Metcon B: Armistice (AMRAP – Rounds and Reps) AMRAP11: 11 power [...]

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Sumo Deadlift (5×5; rest 1:30-2:00) Gymnastics B: Strict Strength Practice: Muscle Up/Pull Up/Ring Dip (Work eccentric [...]

CrossFit Twenty Pound Hammer – CrossFit Metcon Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 [...]

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Back Rack Reverse Lunge (4×6-8/side, NOT alternating) Metcon B: Metcon (Time) 10RFT: 7 toes to bar 14 front rack reverse lunge [...]

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Close Grip Bench Press (Build to a heavy single within 10 minutes) Metcon B: Metcon (AMRAP – Reps) In groups of 3, 18 minutes [...]

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP20: 50 double unders 20 hang power cleans 50 double unders 500m row

CrossFit Twenty Pound Hammer – CrossFit Gymnastics A: Weighted Chin Up (6,4,2,6,4,2; then AMRAP unweighted) Supinated grip Metcon B: Helen (Time) 3 Rounds for time of: 400m Run 21 [...]

CrossFit Twenty Pound Hammer – CrossFit Weightlifting Bear Complex (5 rounds for weight.) Power Clean Front Squat Push Press Back Squat Second Push PressDo all 5 movements to complete 1 [...]