07/12/2017


CrossFit Hammermill – CrossFit

Weightlifting

@16-20 go over movement and set-up

@21 start working sets

EMOMx9

Warm-up

15min total

8min….

Run warm up 800meters

If its raining run warm inside with animals etc….

7min stretch & burgener

banded snatch grip Deadlift (9×2)

@60% of 1RM traditional DL

@2222 ratio

this means pause 2 seconds at 2 inches off floor, 2 seconds at knees 2 seconds at hips and then lowering the bar in 2 seconds so no dropping the bar from hip height

Metcon

@40 start WOD

20minute time cap

Metcon (Time)

4RFT

21 wall-balls 20/14

18 cal row

15 box jumps 24/20

12 DB snatches alternating

50/35
if needed the bike can be used it would be 15 cals on the bike instead of 18

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