Fitness

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Dumbbell Snatch (Practice: 4-5 x 1-3/side, heavy) Metcon B: Metcon (Time) For time, 20-40-60: Toes to bar DB snatch (50/35) Burpees [...]

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Deadlift (5×3 OR 5×6-8) B1: Strict Handstand Push Up (3-4×6-8; scale to HSPU negatives or piked) Scale to pike push [...]

CrossFit Twenty Pound Hammer – CrossFit Warm-up A: Double/Triple Under Practice (5 minutes) Metcon B: Metcon (Time) Row 5000m/4000m for time. Every 5 minutes (including at the start of the [...]

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Back Squat (5×3 OR 5×6-8 @30×1; rest 2 mins) Metcon B: Metcon (AMRAP – Reps) 8RFR: 40 sec. air squats Rest 20 [...]

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Snatch (HPS + BTN PP + OHS, 1+2+2, x 15 mins) Metcon B: Metcon (Time) For time, 30-24-18-12-6: Single arm DB thrusters (total reps) [...]

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) Team Burpee Mile In teams of 3-4, burpee broad jump 1 mile. Switch every 25 or 50 ft. Non-BBJing partner completes 20 sit ups, [...]

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Strict Press (5×3 OR 5×6-8 @30×1) AKA Military Press Metcon B: Seven in Heaven (Time) 7RFT: 7 DB shoulder to overhead [...]

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Clean and Jerk (1.1 x 10 sets, building from empty bar) Metcon B: Metcon (AMRAP – Rounds) EMOM20: Minute 1 = 5 power cleans [...]

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Deadlift (5×3 OR 5×6-8) Metcon B: Metcon (AMRAP – Rounds and Reps) AMRAP8: 10 deadlifts 30 double unders 20 push ups [...]

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) For time: 50 American swings (53/35) 75 sit ups 1 mile run 100 box jump overs (24/20) 1 mile run 75 sit ups 50 American swings (53/35)