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7/23/14


Main – CrossFit

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General Warm up

1000m Row
10 Shoulder press,45/35#

Snatch (12 min to establish 2RM)

then 1×1@95%, 1×1@90%.

Metcon (Time)

For time:

30 Burpee Box Jump Overs 24/20″
30 Front Squats @ 70%
30 Burpee Box Jump Overs 24/20″

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7/22/14

Main – CrossFit

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General Warm up

50 DU’s or 25 attempts
25 Air Squats
30 second squat 45/35# (hold at bottom)

Back Squat (12 min to establish 3 RM)

then 1×3@95%, 1×3@90%

Metcon (Time)

For time:

100 Hang Snatches 45/35#
100 Double-Unders
Run 1 Mile

**DO NOT DROP THE EMPTY BARBELLS ON THE FLOOR. If you need to break the Hang Snatches, place the barbell on the floor.

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Our New Mascot!!

Say hello, to HammerOut’s soon to be new mascot. He is an English Mastiff Puppy with a champion blood line big enough to make him take over as head trainer when he’s ready. We really want to thank the local breeders that helped us bring him to you, and that still have puppies left if you happen to be a big dog lover and want a great breed and breeder. They were very helpful and very nice, giving any info I could possibly want or need. If you want more details about them or their dogs here’s a link and you always know you can text me.

http://fayettevillenc.ebayclassifieds.com/dogs-puppies/clinton/registered-akc-english-mastiff-puppies-available-now-8-wks-old/?ad=33761255IMG_2193

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7/21/14


Main – CrossFit

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General Warm up

500m Row
15 Jumping Lunges (knee touches ground)
15 Pushups
10 Ring Rows

Clean and Jerk (10 min to establish 2RM)

then 1X1@ 95%, 1X1 @ 90%. Rest 1:30 between drop sets

Rack bar, then:

Split Jerk (3×1 at 5-10# heavier than 2rm from #1)

Metcon (AMRAP – Reps)

3 rounds of:

2:00 ME Wall Walks**
2:00 ME OH Walking Lunges 115/75#
2:00 ME KB Swings 24/16kg
1:00 Rest

**If you can Handstand Walk, perform ME Handstand Walk for distance instead of Wall Walks.

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7/19/14


Main – CrossFit

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General Warm up

400m Run
50 DU’s
25 Walking Lunges

Snatch (15 min to establish 1RM)

**Dealers choice, squat or don’t.

Metcon (Time)

3 rounds for time of:

Run 400m
9 Bar Muscle-Ups
16 KB Thrusters 24/16kg (8 each hand)

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7/18/14


Main – CrossFit

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General Warm up

500m Row with 5 pushups every 100m
25 Air Squats
10 Box Jumps

Pause Back Squat (5×3 Working to a max for the day within 5 sets.)

Hold for 3 seconds at the bottom position of each Squat.

Metcon (Time)

3 rounds for time of:

14 Deficit HSPU 6/4″
7 Power Clean & Push Jerks 175/115#

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7/17/14

Main – CrossFit

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General Warm up

SLOW 500m Row
10 min of stre=tching/ Foam Rolling

Metcon (No Measure)

1 Mile Run **NOT FOR TIME**
Try to keep slow but steady pace.

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7/16/14


Main – CrossFit

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General Warm up

50 DU’s
25 Situps
15 Overhead Squats, 45/35#
10 Ring Dips

Snatch (12 min to establish 2RM)

then 1×1@95%, 1×1@90%.

Metcon (Time)

For time:

50 KB Swings 24/16kg
30 Shoulder Touches
30 Thrusters 115/85#
30 Shoulder Touches
50 KB Swings 24/16kg

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7/15/14

Main – CrossFit

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General Warm up

500m Row
10 Caterpillars with a pushup
10 Box Jumps

Back Squat (12 mins to work to a 3rm)

then 1×3@95%, 1×3@90% – rest 1:39 between drop sets

Metcon (Time)

For time:

Run 800m
20 Knees to Elbows
50 Burpees
20 Knees to Elbows
Run 800m

**ROW 800m if weather is bad.**

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7/14/14

Main – CrossFit

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Dynamic Warm up (No Measure)

Frankenstein’s
20 Jumping Jacks
Lunges
Butt Kickers
High Knees
Caterpillars

Shoulder Rotation
Neck Rotation

Clean and Jerk (10 min to establish 2RM)

then 1X1@ 95%, 1X1 @ 90%. Rest 1:30 between drop sets

Split Jerk (3×1 at 5-10# heavier than 2rm from #1)

**USE THE RACK

Metcon (Time)

For time:

50 Double-Unders
10 Muscle-Ups
10 KB Shoulder to OH 24/16kg
50 Double-Unders
8 Muscle-Ups
8 KB Shoulder to OH 24/16kg
50 Double-Unders
6 Muscle-Ups
6 KB Shoulder to OH 24/16kg

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