3/17/2020

HammerOut CrossFit – CrossFit

View Public Whiteboard

Warm-up

8 Minutes For Quality:

30 Single Unders

200 Meter Row

10 PVC Pass Throughs

5 Inchworm to Push-ups

Gymnastics Skills

Metcon (2 Rounds for reps)

Ascending Ladder for 5 Minutes:

2 Strict Handstand Push-ups

2 Calorie Row

4 Strict Handstand Push-ups

4 Calorie Row



Continue to Add (2) Rep to Each Movement

Rest 2 Minutes

Ascending Ladder for 5 Minutes:

2 Kipping Deficit Handstand Push-ups (4″/3″)

2 Calorie Row

4 Kipping Deficit Handstand Push-ups (4″/3″)

4 Calorie Row



Continue to Add (2) Rep to Each Movement
Put your hands on stacked plates to create these deficits.

To modify handstand push-up volume, simply climb by 1 rep instead of 2 each round

Record total reps completed for each part

Your score is the sum total of part 1 + part 2

Six Flags (Weight)

Every 3:00 x 6 Rounds:

21/15 Calorie Assault Bike

30 Double Unders

3 Power Snatches

Build in Power Snatch Weight
Your score for the day is the heaviest set of 3 power snatches. These do not have to be touch and go.

To ensure we have some rest built in, let’s cap these rounds at 2:30

Substitutions

Assault Bike

-15/12 Calorie Row

-200m Run

Double Unders

-45 Single Unders

-Reduce Reps

-30 Seconds of Practice

Six Flags- HOME WOD (6 Rounds for time)

Every 3:00 x 6 Rounds:

200M Run

30 Lateral Line Hops

3 Burpee Broad Jumps

Build in Power Snatch Weight

Tags: