3/20/2020

HammerOut CrossFit – CrossFit

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Warm-up

8 Minutes Straight

1 Minute Row

1 Minute Glute Bridges

1 Minute Row

1 Minute Single Leg Glute Bridges (30 Seconds Each Side)

1 Minute Row

1 Minute Glute Bridge Walkouts

1 Minute Row

1 Minute Medicine Ball Squats (Bear Hug Ball)

Front Squat (On the 2:00 X 7 Sets)

On the 2:00 x 7 Sets

Set 1: 3 Reps @ 80%

Set 2: 1 Rep @ 86%

Set 3: 3 Reps @ 80%

Set 4: 1 Rep @ 89%

Set 5: 3 Reps @ 80%

Set 6: 1 Rep @ 92%

Set 7: 12 Reps @ 66%

*Percentages based on 1RM Front Squat

Power Wash (2 Rounds for time)

Every 10 Minutes x 2 Rounds:

1,000/800 Meter Row

30 Dumbbell Power Snatches (50/35)

50 Wallballs (20/14)
In the first round, you’ll complete the three movements and rest with whatever time remains until the 10:00 on the clock

For Example: If round 1 takes you 8 minutes to complete, you’ll have 2 minutes to rest until round 2

To ensure we have some rest in between rounds, cap your first round at 9 minutes

Power Wash-Fitness (2 Rounds for time)

Every 10 Minutes x 2 Rounds:

750/600m Meter Row

30 Dumbbell Power Snatches (35/20)

50 Wallballs (20/10)

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