3/16/2020

HammerOut CrossFit – CrossFit

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Warm-up

Back Squat (9-7-5-3-1-1-1-1-1-1)

Set 1 (On the 0:00): 9 Reps @ 78%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92%

Set 4 (On the 6:00): 3 Reps @ 97%

Set 5 (On the 8:00): 1 Rep @ 102%

Set 6 (On the 9:30): 1 Rep @ 104%

Set 7 (On the 11:00): 1 Rep @ 106-107%

Set 8 (On the 12:30): 1 Rep @ 107-108%

Set 9 (On the 14:00): 1 Rep @ 107-108%

Set 10 (On the 15:30): 1 Rep @ 107-108%

*Percentages based on 5RM Back Squat Sets 1-4 are completed on the 2:00

Sets 5-10 are completed on the 1:30

On sets 7-10, it’s your choice inside the range of 106-108%

Overkill (Time)

21-15-9:

Double Dumbell Power Cleans (50’s/35) (35/20#)

Box Jump Overs (24″/20″)(Step Up RX)

Double Dumbbell Front Squats (50’s/35) (35/20#)

Toes to Bar
DUMBBELL MOVEMENTS

Choose a weight for both movements that you are capable of completing 25+ reps unbroken when fresh

For the power cleans, you only have to touch one head of the dumbbell to the ground on the outside of the feet

BOX JUMP OVERS

Since these are box jump overs, you do not have to stand to full extension on top of the box

TOES TO BAR

Choose a toes to bar variation that you are capable of completing 21+ reps unbroken when fresh

Modifications include reducing reps or choose a sub from the list further down the page

Overkill-HOME WOD (Time)

21-15-9:

Slam Ball Power Cleans (30/20)

Box Step Ups

Slam Ball Goblet Squats (30/20)

V-Ups

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