3/18/2020

HammerOut CrossFit – CrossFit

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INFO

Please remember to follow good safety habits while you are in the gym.

Wash your hands entering the gym and when you leave the gym.

Clean all equipment before and after use.

If you are sick, please stay home.

No children are allowed at the gym until further notice.

Remain active and complete the Home WOD if you are not able to come in.

Warm-up

Your Own

400m Run (200m fast walk)

As a Class

AMRAP-5

5 Walk outs

10 Push Ups

15 Air squats

Bergeron Beep Test (AMRAP – Rounds and Reps)

On the Minute For as Long as Possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

Bergeron Beep Test-Fitness (AMRAP – Rounds and Reps)

On the Minute For as Long as Possible:

5 Thrusters (65/45)

5 Pull-ups

5 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

Home WOD

Metcon (Time)

10 Rounds

7 Sit Ups

7 Push Ups

7 Burpees

Beast Builder-Squat Clean (On the 4:00 X 5 Rounds)

3 Unbroken Sets (9 Reps Total)

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean
Start around 40-45% of your 1RM Squat Clean and gradually increase weight as you go.

For clarity, we are holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex.

Record all 5 weights used for these rounds

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