MONDAY 8/1/2016


CrossFit Hammermill – CrossFit

Warm-up

15:00…..

Partner warm-up

4 Rounds….. 8:00

partner 1 Row 250m

partner 2 10 push-ups, 10 air squats

5:00 stretch & mobility

2:00 Burgener warm-up

Weightlifting

@16 Coach Clean w/pvc

@25-45 Establish 1RM

Clean

Squat Clean (1-1-1-1-1-1-1)

Establish 1RM

Metcon (AMRAP – Reps)

5 Min AMRAP

Squat Cleans

@70 % of new 1RM clean

Sunday, July 31st


CrossFit Hammermill – CrossFit

Warm-up

Block Run (No Measure)

STRENGTH

5×5 snatch grip deficit DL at 90% of 1 rep max snatch

WOD

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

WORK

50 sit ups

50 scaled t2b

50 Russian twists w. medball (L,R=1)

Tripple Your FUN

CrossFit Hammermill – CrossFit

WARM-UP

100 KB movements (No Measure)

100 KB movements
Loosen up real good today, Clock begins for WOD 1 at 7:15 and 9:15 SHARP

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

Metcon (Time)

WOD 2

4 x 50′ Hand Stand Walk
10 minute CAP

Max Effort Sled Push (Weight)

8 Min to Est Max effort 10 yd Sled Push
Score is heaviest weight on sled, do not add sled weight

Friday

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

5 sotts press with PVC

20y duck walk

5 overhead squats with a pause at the bottom

Mobility 0:08-0:15

Burgener

Weightlifting

Snatch Balance (4-4-4-4-4-4)

0:20-0:25

Review and warm up to 55% of 1RM snatch

0:25-0:30

6 sets of 4 snatch balance every 0:45

Metcon

Metcon (AMRAP – Rounds and Reps)

0:30-0:40

Review standards and warm up

@0:40

AMRAP 18

6 hang squat snatch 135/95

36 dubs (72 singles)

Rest 0:30

*the idea is to redline and rest*

Thursday

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

10 push ups

10 sit ups

10 squats

Mobility 0:08-0:15

Burgener

Weightlifting

Bench Press (1-1-1-1-1)

0:20-0:25

Review proper technique and warm up

0:25-0:40

Work to new 1RM bench press

Metcon

Metcon (Time)

0:40-0:45

Set up and review standards

@0:45

5-10-15-20

Thrusters 75/55

Bar facing burpees

15 minute cap

Wednesday

CrossFit Hammermill – CrossFit

Warm-up

Full junk yard

Mobility 0:08-0:15

Burgener

SKILL

0:20-0:30

Review complex and warm up to 75-80% of 1RM power clean

-power clean

-hang power clean

-high hang power clean

Set up for WOD

Metcon

Metcon (AMRAP – Rounds)

@0:30

EMOM 30

1st – 3 position power clean @75-80% power clean

2nd – 8 T2B

3rd – 12/10 cal row

*if you do not finish a round, take a round off

Tuesday


CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

10 wall balls

20y spiderman

10 second paleo chair hold *as deep as you can*

Mobility 0:08-0:15

Burgener

Weightlifting

Back Squat (1-1-1-1-1)

0:20-0:25

Review proper bailing and warm up

0:25-0:40

Work to a new 1RM back squat

Metcon (AMRAP – Reps)

0:40-0:45

AMRAP 5

Back squat @75% of todays 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

0:45-0:50

Set up

@0:50

Amrap 8

15 wallballs 9’/10′

10 box jumps 24″/20″

15 sit ups

Monday


CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

5 wall climbs

10 pass throughs with PVC

5 dips on boxes

Mobility 0:08-0:15

Burgener

Weightlifting

Push Jerk (4-4-4-4-4-4)

0:20-0:25

Review and warm up to 55% split jerk

0:25-0:30

6 sets of 4 push jerks every 0:45

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
0:30-0:40

Review standards over every moment and discuss scaling options

@0:40

*20 minute cap*

*chest to deck push ups not hand release if you are “RX”

Bring Your A Game


CrossFit Hammermill – CrossFit

WARM-UP

400m Run (Time)

Max Effort 400m Run
This is not a timed run, it is a warm up.

Shoulders, hips, hamstrings, ankles and wrist.

warm these up you will need them, outside WOD Weather permitting

Metcon (Time)

Teams of 2, share reps anyway you have to, each partner must complete at least some reps of each movement

2 ROUNDS for TIME

100 Sit Ups

40 CAL ROW

40 Pwr Clean 95/65#

40 OVHD Squats 95/65#

40 SDLHP 95/65#

40 Box Jump Over 24/20″

40 CAL ROW

100 Sit Ups

40 Min Time Cap