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7/29/15


HammerOut CrossFit – CrossFit

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General Warm up

500m Row

20 DU’s

20 Situps

20 Air Squats

20 Box Jumps,24/20″

20 Walking Luunges

10 Deadlifts (touching bar to feet),45/35#

10 Front Squats,45/35#

Front Squat (4×3 Work to a 3RM)

Front Squat (using 90% of your 3RM do 1 ME set)

Metcon (Time)

2 rounds for time of:

Row 40 Calories

30 Box Jump Overs 24/20″

20 Deadlifts 225/155#

10 C2B Pullups

Rest 5:00 between rounds.

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7/28/15


HammerOut CrossFit – CrossFit

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General Warm up

100 DU’s

15 KB Swings,24/16kg

10 Hollow and Arch on the bar

10 Pushups

10 Power Cleans,45/35#

10 Front Squats,45/35#

10 Box Jumps,24/20″

3 Position Clean + Jerk (1×1@65%, 1×1@70%, 1×1@75%, 1×1@80%, 1×1@85%)

Metcon (Time)

4 rounds of:

50 UB Double-Unders

15 TTB (no rest afte DU)

Rest 1:00

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7/27/15


HammerOut CrossFit – CrossFit

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General Warm up

400m Run

25 Air Squats,

20 Pushups

15 Shoulder press,45/35#

10 Power Snatch,45/35#

10 Overhead Squat,45/35#

10 Snatch Balance,45/35#

3 Position Snatch (1×1@65%, 1×1@70%, 1×1@75%, 1×1@80%, 1×1@85%)

Hitting a Full Squat Snatch from 3 main positions. High hang, Hang, and from the Floor.

Metcon (Time)

4 Rounds of:

400m Run (all out Sprint)

-then at a moderate pace-

20 Freestanding Shoulder Touches

15 Med Ball Sit-ups 20/14#

10 Weighted Glute Bridges 75/55#

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7/25/15

HammerOut CrossFit – CrossFit

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General Warm up

400m Run

25 Jumping Air Squats

15 Burpees

15 Pushups

15 Push Press,45/35#

Bench Press (15 Minutes to find 1 rep max)

Partner up and spot your partner when they are lifting

Metcon (Time)

FRAN

21-15-9

Thrusters,95/65#

Pullups

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7/24/15

HammerOut CrossFit – CrossFit

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General Warm up

500m Row

Dynamic Warm up (No Measure)

Frankenstein’s

20 Jumping Jacks

Lunges

Butt Kickers

High Knees

Caterpillars

Shoulder Rotation

Neck Rotation

General Warm up

10 Power Cleans and Push Jerk, 45/35#

10 Jumping Front Squats,45/35#

10 Very Explosive Split Jerks,45/35#

Clean and Jerk (15 Minutes to Establish a 1RM)

Metcon (Time)

5 rounds of:

Row 25 Calories

5 T&G Power Clean & Push Jerks 155/115#

10 TTB

Rest 1:00 between each round.

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7/22/15

HammerOut CrossFit – CrossFit

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General Warm up

50 DU’s

50 Situps

25 Air Squats

25 Walking Lunges

15 Front Squats,45/35#

Front Squat (4×3 Building to a 3RM)

Front Squat (1 ME set at 90% of 3RM)

Metcon (Time)

3 Rope Climbs 15′

(SCALED is 9 Rope Walk Downs)

-then-

3 Rounds of:

50 Double-Unders

20 OH Plate Lunges (45/25#)

-then-

3 Rope Climbs 15′

(SCALED is 9 Rope Walk Downs)

*if you can perform the rope climbs legless, do that!*

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7/21/15


HammerOut CrossFit – CrossFit

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General Warm up

500m Row

25 DU’s

15 Box Jumps,24/20″

10 Power Cleans from Hip,45/35#

10 Front Squats,45/35#

10 Push Jerk,45/35#

10 Hollow and Arch on the Bar

3 Position Clean + Jerk (1×1@65%, 1×1@70%, 1×1@75%, 2×1@80%)

Metcon (Time)

4 rounds of:

20 Burpees

15 Squat Box-Jump-Overs 24/20″

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7/20/15

HammerOut CrossFit – CrossFit

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General Warm up

400m Run

25 Air Squats

15 Power Snatch,45/35#

10 Overhead Squats,45/35#

10 Snatch Balance,45/35#

3 Position Snatch ( 1×1@65%, 1×1@70%, 1×1@75%, 2×1@80%)

Hitting a Full Squat Snatch from 3 main positions. High hang, Hang, and from the Floor.

Metcon (Time)

4 Rounds for time:

400m Run

15 Overhead Squats, 135/95#

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7/18/15


HammerOut CrossFit – CrossFit

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General Warm up

400m Run

500m Row

25 DU’s

25 Pushups

15 Pullups

Bench Press (build to a 1RM)

Metcon (Time)

In teams of 2 complete as many rounds as possible in 20 minutes of:

30 Synchronized air squats

20 Synchronized push ups

15 Synchronized strict pull ups

10 Synchronized hand stand push ups

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7/17/15

HammerOut CrossFit – CrossFit

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General Warm up

500m Row

25 Air Squats

15 Power Snatch,45/35#

15 Overhead Squats,45/35#

10 Snatch Balance,45/35#

10 Strict Pullups

Snatch (15 minutes to establish a 1RM)

Metcon (Time)

50 Double-Unders

12 MU

12 Shoulder to OH 75/55#

50 Double-Unders

9 MU

9 Shoulder to OH 75/55#

50 Double-Unders

7 MU

7 Shoulder to OH 75/55#

*sub MU with 1 TTB + 1 C2B*

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