FRIDAY 9/30/2016

CrossFit Hammermill – CrossFit

Warm-up

15min Total

7min Run Warm-up

8min Stretch&mobility

Weightlifting

@15-20 Go over movement & warm up

@20-35 Establish 3RM 3 position clean

full clean, low hang just above the knee, high hang

3 Position Clean (3-3-3-3-3-3….)

full. low hang. high hang

Metcon

@45 start WOD

15 min time cap

Metcon (Time)

For Time:

150 Double-unders

50 wall-balls

100 Double-unders

35 wall-balls

50 Double-unders

20 wall-balls

scaled= same amount of reps for singles

THURSDAY 9/29/2016

CrossFit Hammermill – CrossFit

Warm-up

15 min total

6min Jump rope warm up

7min stretch&mobility

2min burgener

Jump Rope (No Measure)

3 rounds / 1:30 work & :30 rest

Weightlifting

@15-20 Demonstrate weightlifting movement

@20-28 9×2 OTM

@55-60% of 1RM OHSQ

Press pause snatch balance (9×2 OTM)

Behind the neck press pause @ 90 degrees for 3 secs then explode into snatch balance

Metcon

@29-39 go over wod movements

@40 start wod

Metcon (AMRAP – Reps)

Ascending Ladder For 8mins

3 power snatches, 3 TTB

6 power snatches, 6 TTB

9 power snatches, 9 TTB

12 power snatches, 12 TTB

RX 115/80

WEDNESDAY 9/28/2016


CrossFit Hammermill – CrossFit

WARM-UP

15 min total

8min AMRAP

partner warm-up

250m Row partner A

10 burpees partner B

7min Stretch&mobility

SKILL

@16-20

Go over Hang squat clean thrusters

Metcon

@20-25

warm-up to wod weight

@ 25 start Wod

16 min time cap

Lurong Challenge Week 3 9/2016 (Time)

10,9,8,7,6,5,4,3,2,1 of the following:

Hang Squat Clean

Thrusters

Bar Facing Burpees

Level #3

Level #2

Level #1

TUESDAY 9/27/2016

CrossFit Hammermill – CrossFit

WARM-UP

15 min total

7min AMRAP w/pvc

10 DL

10 Front Squats

10 push press

6min stretch&mobility

2min Burgener

Weightlifting

@16-20 go over weighlifting movements

@20-26 work

6×2 OTM @70% of 1RM Clean

Pause Clean DL High Pull (6×2 OTM)

pull to knee pause 3 sec

then explode to high pull

Metcon

@35-39go over wod movements

@40 start WOD

10 min time cap

Metcon (Time)

21-15-9

SDLHP

Lateral BJ Overs

#95/65

#24″/20″

WORK

3×20 banded reverse hypers

3×20 banded goodmornings

MONDAY 9/26/2016


CrossFit Hammermill – CrossFit

Warm-up

15 min total

7min AMRAP

10 push-ups

10 air squats

10 sit-ups

6min stretch & mobility

2min Burgener

Weightlifting

@16-20 go over proper bench technique

@20-40 Establish 3rm Incline Bench

Bench Press Incline (3-3-3-3-3-3….)

Metcon

@45 start Wod

10 min time cap

Metcon (Time)

For Time

50-40-30-20-10 Sit-ups

30-25-20-15-10 HRPU

WORK

100 banded tricep extensions

note the band should be tied up on the pull-up bar break up the reps however just get the work done

Double your FUN SAT


CrossFit Hammermill – CrossFit

WARM-UP

Body Basics (No Measure)

3 rounds /10 reps each

Pull-ups, Push-ups, Sit-ups, Air Squats

PVC Shoulders & Hips

Mobility Circuit

Burgener Warm-up w/pvc

Metcon (Time)

Partners Complete 21-15-9

C&J RX 135/95 Scale 95/65#

Bar Facing Burpees Synchronized

Reps can be broken up anyway you want on C&J but BFB are synchronized.

Complete 21 C&J then 21 BFB then 15 of each and then 9 of each

We will begin this WOD at 20 past 12 min CAP

Metcon (Time)

CHIPPER

100 Box Jump 24/20″

100 GHD Sit Up

100 WB 20/14#

100 Alt KBSnatch 53/35 45/25#

Partners switch in out as needed

Friday

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

10 KB 1-arm press (5/5)

10 KB swings

50 singles

Mobility 0:08-0:15

Burgener

Weightlifting

Bench Press (3-3-3-3-3-3)

0:20-0:30

Warm up to 65% of your 1RM bench

0:30-0:35

6×3 tempo bench press every 45 seconds

3 count down, explode up

Metcon

Metcon (Time)

@0:40

20 minute time cap

5 rounds

50 dubs (50 singles scaled)

30 wall balls 10’/9′

10 ring dips

Thursday

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

10 band pull aparts

10 push ups

20y Spiderman

Mobility 0:08-0:15

WORK

0:20-0:30

EMOM 10

Even- 40y sled push (10y x 4)

Odd- 10 Russian twists 45/25# (L/R=1)

Metcon

Metcon (AMRAP – Rounds)

@0:35

EMOM 24

Minute 1: 10 burpees

Minute 2: 60y shuttle sprint (10y intervals)

Minute 3: 6 chest to bar

RX+ = 3 bar muscle ups & 12 burpees NOT 10

RX = 6 chest to bar & 10 burpees

Wednesday

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

20y duck walk

10 air squats

20y bear crawl

Mobility 0:08-0:15

Burgener

Weightlifting

Back Squat (3-3-3-3-3-3)

0:20-0:30

Warm up to 65% of your 1RM back squat

*get comfortable in the bottom

0:30-0:35

6×3 tempo back squats every 45 seconds

3 count down, explode up

Metcon

Lurong Challenge Week 2 9/2016 (AMRAP – Rounds and Reps)

0:40-0:45

warm up to WOD weight

@0:45

AMRAP 8

5 DL

4 Hang Power Clean

3 Front Squat

2 Shoulder to Overhead

1 Ground to Overhead

RX+ = 185/125#

RX = 135/85#