150430 Thursday

CrossFit Hammermill – CrossFit

Met-Con Thursday … A linebacker theme today with a team concept … Enjoy!

WARM-UP

20:00 … Total

08:00 … GPP

Run Warm-up … Various moves

Start every 30 yards with:

10 air squats or 10 sit-ups, alternating

08:00 … Mobility Work

@17:00 … Burgener Warm-up

.

SKILL

15:00 … Total

Squat Cleans

05:00 … Warm-up to 60%(Sq.Clean)

10:00 … 8 sets x “On the 0:40”

Complex, start from hip

1x High Pull, back to hip

1x High Pull, back to hip

1x Squat Clean

.

WOD

20:00 … Total

Be a Linebacker today! … Move in all directions smoothly, efficiently, aggressively!

Metcon (Distance)

“Linebacker Work”

As a team complete 2 rounds of the following:

AMRAP 8:00

30y “S Run”, Huddle (as a team)

30y “S Run”, Huddle

30y “W Run”, Huddle

30y “W Run”, Huddle

30y “Sprint Run”

w/hop over burpees, Huddle

30y “Sprint Run”

w/hop over burpees, Huddle

30y “Shuffle /Ball Throws” @14#

30y “Shuffle /Ball Throws” @14#

30y “2 on 1″Sled Drive @135#

30y “2 on 1” Sled Drive @135#

(everyone does a minimum of 60 yards of sled work)

Repeat until 8:00 is up

REST 2:00

Score = Total yards

Leave a Reply

Your email address will not be published. Required fields are marked *