150420 Monday

CrossFit Hammermill – CrossFit

Start of a HEAVY Week … Max Effort … Front Squats!

WARM-UP

20:00 … Total

08:00 … GPP

Dubs 20/40 (singles)

3 Squat Cleans

3 Squat Clean & Jerks

3 Jerks

08:00 … Mobility Work

@17:00 … Burgener Warm-up

.

Weightlifting

20:00 … Total

Front Squat

05:00 … Warm-up

15:00 … Work to a 1 rep max

.

SKILL

Speed Pulls

@50%(Sq.Clean)

clean grip

15 sets x 1 rep on the 0:12

.

WOD

10:00 … Total

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

20 Body Weight Lunges (10/10)

15 Thrusters @45/65 & 75/95#

10 Weighted Sit-ups

@25/35 & 45/55#

Score = Rounds & Reps

Front Squat

Comp FUN, Sorta

CrossFit Hammermill – CrossFit

Warm-up

1/2 Block run (No Measure)

Run to sign Kiosk and back
Mobolize

Hips, Shoulders

Metcon

Metcon (Weight)

As a team you will have 3 Minutes to establish a max calorie row, each partner must row

3 MIN Max Calorie Row

5 MIN Max Snatch ( pwr or hang)

1 bar per team switching weight as needed, if weight is dropped from overhead, 3 burpee penalty and lift does not count

Score equals max calories Rowed plus each partner max Snatch

5 MIN REST

Metcon

Metcon (AMRAP – Reps)

9 Min AMRAP

15 Cleans 95/55

15 Bar Hoping Burpees

15 Cleans 115/75

15 Bar Hoping Burpee

15 Cleans 135/95

15 Bar Hoping Burpee

15 Cleans 155/115

15 Bar hoping Burpee

switch in and out as needed

150417 Friday

CrossFit Hammermill – CrossFit

Dynamic Effort Posterior … Move Fast to Be Strong!

WARM-UP

20:00 … Total

08:00 … GPP

10x Kb Windmills (5/5)

10x Sit-ups

10x BB Good Morning Squat to a Thruster

08:00 … Mobility Work

@17:00 … Burgener Warm-up

.

SPEED

15:00 … Total

Snatch

05:00 … Warm-up to 60%(Sq.Snatch)

10:00 … 8 sets x 1 combo /0:30

Power Snatch

Power Snatch

Squat Snatch

.

STRENGTH

10:00 … Total

RDL’s

5 sets x 5 reps

Progressively heavier

.

WOD

10:00 … Total

Metcon (AMRAP – Reps)

“Tabata FUn”

8 rounds of each, alternating movements

Burpee Box Jumps @20/24″

Lateral Disk Hops

Score = Lowest Total, 1 round

150416 Thursday

CrossFit Hammermill – CrossFit

Max Effort Day … Push Press !!!

WARM-UP

20:00 … Total

08:00 … GPP

10 Dips

10 Face Pulls

30 yard Kb Farmer’s Walk (2kb’s)

08:00 … Mobility Work

@17:00 … Burgener Warm-up

.

STRENGTH

20:00 … Total

Push Press

05:00 … Warm-up

15:00 … Work to a 1 rep max

Push Press (1 rep max)

WOD

12:00 … Total

Metcon (AMRAP – Reps)

“Get-up & Run”

Movement:

1 rep =

MedBall Sit-up and a WallBall Shot

2 reps & 60 yard run,

4 reps & 60 yard run,

6 reps & 60 yard run,

Continue in this manner,

Until the time is up.

Score: The last fully completed round.

If you are in the middle of a round at the time limit … You may finish.

150415 WODnesday

CrossFit Hammermill – CrossFit

Met Con WODnesday … Ready for a little FGB?

WARM-UP

20:00 … Total

08:00 … GPP

Dubs x 20 or Singles x 40

Thrusters x 10

SideSlides 15y Left & 15y Right

StepOvers 15y Left & 15y Right

08:00 … Mobility Work

@17:00 … Burgener Warm-up

.

SKILL

15:00 … Total

Snatch Grip Power Pulls (from floor)

05:00 … Warm-up to 40%(Sq Snatch)

10:00 … 8 sets x 3 reps /0:30

.

WOD

20:00 … Total

Weight = 55/75#

MedBall = 14/20#

Box = 20″ for everyone

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

150414 Tuesday

CrossFit Hammermill – CrossFit

Max Effort Day !!! … Squat Cleans!

WARM-UP

20:00 … Total

08:00 … GPP

4 rounds: RDL x 10 & Run 60 yards

Then

1st half of Junkyard Warm-up

08:00 … Mobility Work

@17:00 … Burgener Warm-up

.

STRENGTH

20:00 … Total

Squat Cleans

05:00 … Warm-up

15:00 … Work to a 1 rep max

Leave your final weight on the bar …

Squat Clean (1 rep max)

WOD

Metcon (AMRAP – Reps)

AMRAP 10

20 Step-ups (10/10) @20/24″

15 Sit-ups

5 DeadLifts @ Squat Clean#

Score: Total number of DeadLifts Only

150413 Monday

CrossFit Hammermill – CrossFit

Dynamic Effort Day … Fast & Furious!

WARM-UP

20:00 … Total

08:00 … GPP

10 SDLHP

10 Lateral Hops over BB

10 Hand Release Push-ups

08:00 … Mobility Work

@17:00 … Burgener Warm-up

.

SKILL

15:00 … Total

Heaving Snatch Balance

05:00 … Warm-up to 60%(Sq.Snatch)

10:00 … 8 sets x 3 reps /0:30

.

WOD

25:00 … Total

05:00 … Explain WOD

20:00 … WOD Limit

Metcon (Time)

5 rounds:

From belly …

3x (Sprint Forward 10y, Back 5y)

From floor …

1 arm Kb Sq. Clean & Jerk @35/53#

5 Left & 5 Right

Hanging …

Knees to Elbows x10

Rest 1:00

Round/Time Stops after tagging GHD.

Sunday, April 12th

CrossFit Hammermill – CrossFit

(No Measure)

3 rounds

10 box jumps

10 push ups

10 sit ups

60yd run

SKILL

pull ups! If you have 10 kipping pull ups or more … Work on C2B!

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

5 pull ups

10 push ups

rest 2 minutes ….

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

5 box overs

10 S2OH 55/75#

rest 1 minute ….

Metcon (AMRAP – Reps)

AMRAP 3

5 burpees

10 wallballs

Double WOD Sat

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

STRENGTH

Metcon (Weight)

Partners will have 5 Minutes to establish a 1 Rep Max of the following combination

2 DL + Hang Clean + Jerk

1 bar per team change weight as needed.

Score is heaviest weight each partner lifts totaled together

5 MINUTE REST

Metcon

Metcon (Time)

For Time: (Partners divide work as desired)

RX:

100 DU’s

50 C2B

45 KB Swings 70/53

40 T2B

35 Box Jumps 30/24

30 Front Rack Lunges 95/65

Scaled:

100 Single Jumps

50 Wall Balls 20/14#

45 KB Swings 53/35#

40 ABMat situps

35 Box Jumps 24/20

30 Front Rack Lunges 75/55#

RX & Scaled:

EMOM until finished 3 Thrusters 95/65 &75/55

Only one partner working at a time