150624 WODnesday

CrossFit Hammermill – CrossFit

Dynamic Effort Anterior … Punch Fast, Bench Big

WARM-UP

15:00 … Total

06:00 … GPP

10 SDLHP

10 Big, Alternating Leg Lifts

10 HR Push-ups

07:00 … Mobility Work

@13:00 … Burgener Warm-up w/pvc

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SPEED

15:00 … Total

Floor Press

05:00 … Warm-up to 50%

10:00 … Tempo “1-3-0-1”

Hold = 1

Descend = 3

Pause = 0

Bench = 1 /Explode!

10 sets x 2 reps /0:30 rests

“BE SURE THE BAR MOVES FAST”

“IF NOT … DROP WEIGHT !!!”

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WOD

30 minute Time Cap

TGU’s @35/53#

Med Balls @14/20#

Metcon (Time)

For Time:

BUY IN … 20 TGU’s

5 rounds:

50 Dubs /200 Singles (not Rx)

10 MB Get-up Shots

CASH OUT … 20 TGU’s

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