Tuesday 07/11/2017

CrossFit Hammermill – CrossFit

Warm-up

total 15min….

7min…

3 rounds (each side is 10 reps)

10 one hand russian kb swing

10 one hand kb clean

10 one hand kb shoulder to over head

8min stretch & burgener

Weightlifting

@20-40

establish new 3RM bench press

Bench Press (3-3-3-3-3…etc)

Metcon

@45 start metcon

2:00 minute rest between metcons

Metcon (AMRAP – Reps)

5 rounds

:12 secs Max effort push-ups

:48 secs recovery pvc floor

press
recovery floor press athlete is on back performing a floor press with pvc for the entire :48 seconds

Metcon (AMRAP – Reps)

2:00min max effort air squats

1:00min max effort unbroken plate jumps
score= number of plate jumps done unbroken

plate only needs to be a 10lb plate

*coordination is key

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