D3²

CrossFit Hammermill – CrossFit

Warm up

With empty bar complete 4 sets of the following;

5 Romanian DL (Stiff legged, slight bend in knee, bar does not touch the ground)

5 Hang Clean

5 Strict Press

5 Push Jerks

Stretch and set up for WOD

Metcon (Time)

AS TEAMS OF 2

COMPLETE THE FOLLOWING of D3²

Run 600 Mtr ( 400 and back + 200 and back )

2 Rounds of D3²

Run 600 MTR ( 400 and back + 200 and back )

2 Rounds of D3²

Run 600 Mtr ( 400 and back + 200 and back )

2 Rounds of D3²

Run 600 Mtr ( 400 and back + 200 and back )
You and your partner must complete the 600 mtr run before you can begin D3², Reps can be shared as needed.

D3² = 24 Deadlift 155/105

18 Hang Power Clean

12 Push Jerks

40 Min Time Cap

7/21/2017


CrossFit Hammermill – CrossFit

Warm-up

13min total….

6min……3 rounds body basics

10 air squats

10 push-ups

10 pull-ups

10 sit-ups

7min… stretch

Weightlifting

@15-35 establish new 3RM back squat

Back Squat (3-3-3-3-3-3-3……..)

Metcon

@45 start wod

15min time cap

Metcon (Time)

For Time:

15-12-9

Bar Muscle-up

Front Squats (135/95)

scale= jumping bar muscle-up, c2b pull-up, pull-up, jumping c2b, jumping pull-up

7/20/2017

CrossFit Hammermill – CrossFit

Warm-up

20min total…

10min Run-warm-up

8×100 meter SPRINTS with :15 second rest in between this is to be done outside starting by the stairs go to the mark that says (2) on the ground stop rest for :15 secs then run back rest and repeat.

10 min stretch & Burgener

Weightlifting

@25 start lift/ speed benching

:15 sec work

:30 sec rest

Decline Banded Bench (6×3)

@65% of 1RM decline bench

2 sets at narrow grip

2 sets at normal grip

2 sets at wide grip

pause 3 seconds @ 2 inches above chest

Metcon

@ 35 start wod

rest 2 minutes between wods

Metcon (AMRAP – Rounds)

EMOM 10

Row

200m for men

175m for female

Metcon (AMRAP – Rounds)

EMOM 10

Flat bench

10 bench press (95/65)

7/19/2017


CrossFit Hammermill – CrossFit

Warm-up

15min total….

7min…

10 HRPU

10 jumping lunges (5/5)

10 KB swings

8min…. stretch & burgener

SKILL

@15-25 go over rope climbs

Metcon

@35 start wod

25 min time cap

Metcon (Time)

Partner WOD

For time:

30 push press

10 rope climbs

24 push press

8 rope climbs

18 push press

6 rope climbs

12 push press

4 rope climbs

6 push press

2 rope climbs

Rx 135/95
rope climb scale= 3 floor to stand = 1 rope climb

remember you must lower yourself down as well do not just sit back down on the ground lowering is a big part of the rope climb

7/18/2017


CrossFit Hammermill – CrossFit

Warm-up

total 15min…

6min… 2 rds pvc/ 1 rds bb

5 front squats

10 push press

5 back squats

10 sotts press

9min .. stretch & burgener

Weightlifting

@20 start

Metcon

@ 40 start wod

Paused Front Squat (8×3)

@65% of 1RM front squat

pause 3 seconds at bottom position

:15 secs work

:30 sec rest

Metcon (AMRAP – Reps)

AMRAP 9 ascending ladder by 3’s

3 hang snatch

3 burpee box jump overs

6 hang snatch

6 burpee box jump overs

9 hang snatch

9 burpee box jumps

…….etc

Rx Snatch 115/80

Rx box height 24/20

Accessory Work

3×15 reverse hypers

3×10 yards death march with dumbbells

07/17/2017


CrossFit Hammermill – CrossFit

Warm-up

15min total….

6min….

5 burpees

10 jumping air squats

20 yard sprint

9min stretch & Burgener

Weightlifting

@16-20 go over Push Press

@20-40 Establish new 3RM Push Press

Push Press (3-3-3-3-3-3…..)

Metcon

@45 Start WOD

15min time cap

Metcon (Time)

3RFT

400m Run

21 med-ball squat cleans

12 Ring dips

Rx Med-ball 20/14

Sunday July 16th

CrossFit Hammermill – CrossFit

Warm-up

Run Warm UP (No Measure)

Run Forward & Backward

Skip Forward and Backward

High knees

Butt kicks

Skip Kicks forward

Skip Kicks to side

Side Slide

Heisman

Toe Touches

Step Overs

Bend and Snap

Sampson Lounges

Spiderman

Inch Worm

Mobility

PVC

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner up

AMRAP 18

Starting at white line

30yd Right hand KB carry (clean position) (53/70)

12 Wall balls (10’/11′) Rx= 14/20 Rx+= 20/30

30yd Left hand KB carry (clean position) (53/70)

Suicide Run
1 partner works at a time. Partner A completes the round then partner B completes the next.

KB carry: white line to opposite end of pull up rig= 15yd

Suicide: Follow cones

WORK

Metcon (No Measure)

KB Weighted Wall Sits

6 Rounds 30s work/ 30s rest

Sit at paralell to floor

Hold KB in clean position (switch arm per round)

35lb/53lb
During wall sit think tighten core and push knees out

Sunday, July 15


CrossFit Hammermill – Olympic Lifting Class

WARM-UP

15:00

~ Row 500m

~ Athlete’s 12

SPEED

SQUAT SNATCH:

~ Work up to 65%

~ 5 x 2 @65%

~ Be fully recovered between sets

.

STRENGTH

CLEAN & JERK:

~ Pulling triples … “Grease the Groove” working up to 50%

~ Pulling singles … 60%, 70%, 75%, 80%, 85%

~ Subtract 15-30# and perform 2 more singles.

Dallas 5, OH BOY


CrossFit Hammermill – CrossFit

Warm up

800m Run (Time)

Max Effort 800m Run
NOT FOR TIME

Stretch, shoulders, hips, ankles, wrist

Set up and practice movements

Metcon (AMRAP – Reps)

As Partners each complete as many reps as possible of the following;

5 MIN

Burpee

rest 1 min

5 MIN

7 Deadlifts, 155 LB

7 Box Jump 24″

rest 1 min

5 MIN

TGU 45# KB

rest 1 min

5 MIN

7 Snatches, 75 LB

7 Push Up

rest 1

5 MIN

Rowing
Complete as many reps as possible at each station.

1 partner will be doing burpees while other partner is rowing. You and your partner will combine your reps together at the end.

You are seeing this correct, all weights and box height are the same for both M& F.