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4/18/15


HammerOut CrossFit – 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
X2 (Do the warm up twice.)

Snatch (5×1 building to a 1RM)

**after you add weight to the bar it is considered a set** no building up to the weight you want and then starting your sets.

Clean and Jerk (5×1 building to a 1RM)

**after you add weight to the bar it is considered a set** no building up to the weight you want and then starting your sets.

Front Squat (5×3 building to a max triple, NO PAUSE)

**after you add weight to the bar it is considered a set** no building up to the weight you want and then starting your sets.

1-Mile Run (Time)

Max Effort 1-Mile Run

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4/17/15


HammerOut CrossFit – CrossFit

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General Warm up

400m Run

500m Row

Frankensteins down and back

Lunges down and back

15 Jumping Air Squats

10 Power Cleans from the hip,45/35#

10 Push Jerk,45/35#

Power Clean & Push Jerk (10 min to find 1RM)

Metcon (Time)

For Time:

21-15-9

C2B Pullups

Thrusters,95/65#

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4/15/15


HammerOut CrossFit – CrossFit

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General Warm up

50 DU’s

25 Air Squats

25 Pushups

25 SItups

10 Box Jumps,

Paused Front Squat (5×3 to build to a max triple for the day)

Ring Dips (4X10)

if 10 reps UB are too easy add weight, rest 90 sec.

Metcon (AMRAP – Reps)

5 rounds of:

2:00 to complete:

15 HSPU (strict if possible)

ME DU with the remainder of the 2:00

:30 Rest after each round

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4/14/15


HammerOut CrossFit – CrossFit

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General Warm up

500m Row

25 Walking Lunges

30 Second Front Squat hold at bottom,45/35#

15 Power Cleans,45/35#

10 Push Jerk,45/35#

3 Position Clean + Jerk (7×1 work to a max complex for the day)

Metcon (AMRAP – Reps)

3 Rounds of:

A) 1:00 ME Burpees (100% effort)

rest 1:00

B) 80% of Burpees from A (in 1:00)

rest 1:00

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4/14/15


HammerOut CrossFit – Competitors Training

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Back Squat (build to 1 heavy rep)

Metcon (Time)

21-15-9

Deadlift, 315/225

Box Jump, 30/24″

Metcon (Distance)

Row 40 mins easy

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4/13/15


HammerOut CrossFit – CrossFit

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General Warm up

400m Run

15 Jumping Air Squats

15 Power Snatches,45/35#

15 Overhead Squats,45/35#

15 Situps

15 Jumping Lunges (knee touches ground)

3 Position Snatch (7×1 work to a max complex for the day)

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

Metcon (Time)

For time:

Run 800m

15 Muscle-Ups

Run 800m

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4/13/15


HammerOut CrossFit – Competitors Training

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Metcon (Time)

3 RFT:

30 Pistols

20 GHDSU

10 HPC, 185/135

Metcon (AMRAP – Rounds and Reps)

EMOM x 10:

3 Bar Muscle ups + 3 Squat Snatches, 135/95

Metcon (AMRAP – Rounds and Reps)

EMOMx10:

Odd: 6 Squat Cleans, 185/135

Even: 50′ HS Walk

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4/11/15


HammerOut CrossFit – CrossFit

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General Warm up

400m Run

25 DU’s

25 Situps

25 Pullups

15 Power Snatches,45/35#

Snatch (15 minutes to build to a max)

Metcon (Time)

150 Burpees for time

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4/10/15


HammerOut CrossFit – CrossFit

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General Warm up

400m Run

25 Situps

25 Air Squats

10 Power Cleans,45/35#

10 Push Press, 45/35#

10 Push Jerk, 45/35#

Clean and Jerk (build to a max for the day)

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

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4/9/15


HammerOut CrossFit – CrossFit

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General Warm up

400m Run

50 DU’s

25 Air Squats

10 Front Squats,45/35#

Paused Front Squat (5×3 work to a max triple)

Ring Dips (4×10 if 10 UB are too easy add weight)

Metcon (Time)

“Helen does Double Unders”

3 rounds for time of:

100 DU

21 KBS 24/16kg

12 Pull-ups

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