Thursday Sept 7, 2017


CrossFit Hammermill – CrossFit

Warm-up

15 min total…

8min…. 2 rounds

30 Seconds of Single-Unders followed by…

5 Pushups, 7 AbMat Sit-Ups, 9 Air Squats

20 Seconds of Faster Single-Unders followed by…

5 Alternating Spidermans (each side)

10 Seconds of Double-Unders, followed by…

3 Wall squats

followed by 1 round

Barbell warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

7min stretch

Weightlifting

@20-40 establish new 1RM back squat

Back Squat (1RM)

5@30%, 3@45%, 3@55%, 3@65%, 3@75%, 1@85%, 1@90%, 1 @93%

1@100%+ new 1rm

Metcon

@45 start

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

60 double unders

150’foot walking lunge

15 Deadlifts #225/155
scale dubs= 120 singles or if the athlete has some dubs scale down to 30 reps

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