2/8/20120

HammerOut CrossFit – CrossFit

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Warm-up

Group Hug-Team (AMRAP – Rounds and Reps)

Partner

AMRAP 30:

5 Toes to Bar

7/5 Calorie Assault Bike

5 Hang Power Snatches

Bar Increases Every 4 Rounds (Twice Per Teammate):

Weight 1: 75/55

Weight 2: 95/65

Weight 3: 115/85

Weight 4: 135/95

Weight 5: 155/105 (AMRAP)
STIMULUS

One athlete works at a time.

The first athlete will complete all three stations before the next athlete begins their round.

Score a round every time an athlete finishes a round.

Choose a toes to bar rep scheme or variation that will be completed unbroken every round

The barbell weight will increase after every 4 total rounds, or every 2 turns per athlete

The first 4 weights should all be completed unbroken, with the last weight being a heavier load that you can complete in 1-2 sets

Once you get to the 5th weight, you will spend the remaining time of the 30 minutes on that barbell, as the loading will not increase

Team scores today are total rounds and reps completed

Group Hug- Fitness Team (AMRAP – Rounds and Reps)

AMRAP 30:

5 Toes to Bar

7/5 Calorie Assault Bike

5 Hang Power Snatches

Bar Increases Every 4 Rounds (Twice Per Teammate):

Weight 1: 65/45

Weight 2: 75/55

Weight 3: 95/65

Weight 4: 105/70

Weight 5: 115/75 (AMRAP)

Group Hug- Fitness Team (AMRAP – Rounds and Reps)

AMRAP 30:

5 Toes to Bar

7/5 Calorie Assault Bike

5 Hang Power Snatches

Bar Increases Every 4 Rounds (Twice Per Teammate):

Weight 1: 65/45

Weight 2: 75/55

Weight 3: 95/65

Weight 4: 105/70

Weight 5: 115/75 (AMRAP)

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