3/23/2020

HammerOut CrossFit – CrossFit

View Public Whiteboard

Warm-up

Run 400M

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

Sets 1-4 every 2 Minutes

Sets 5-9 every 1:30 Minutes

Set 1: 9 Reps @ 78%

Set 2): 7 Reps @ 85%

Set 3: 5 Reps @ 92%

Set 4: 3 Reps @ 97%

Set 5: 1 Rep @ 102%

Set 6: 1 Rep @ 104%

Set 7: 1 Rep @ 106%

Set 8: 1 Rep @ 108-109%

Set 9: 1 Rep @ 108-109%

*Percentages based on 5RM Back Squat

Snatch Technique (On the 1:30 X 5)

1 Power Snatch

1 Overhead Squat

1 Squat Snatch

Set 1: 55% of 1RM Snatch

Set 2: 60% of 1RM Snatch

Sets 3-5: 60-70% of 1RM Snatch

Spice Girl (Time)

25 Minute Time CAP

21 Power Snatches (95/65)

5 Rounds of “Cindy”

21 Overhead Squats (95/65)

5 Rounds of “Cindy”

21 Squat Snatches (95/65)

*One round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats

Fitness: (65/45#)

Spice Girl- Home Workout (Time)

5 Walkouts, 50 Lateral Jump Squats

10 Walkouts, 50 Lateral Jump Squats

15 Walkouts, 50 Lateral Jump Squats

20 Walkouts, 50 Lateral Jump Squats

25 Walkouts, 50 Lateral Jump Squats

*Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s find something that resembles the side of a dumbbell to give ourselves an object to jump over.

Tags: