6/15/2020

HammerOut CrossFit – CrossFit

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Warm-up

40 Seconds Each

Easy Row

Active Samson

Front Plank

Moderate Row

Walkouts

Side Plank (20 Seconds Each Side)

Faster Row

Reverse Lunges in Place

Hollow Rocks

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Snatch Technique (On the 2:00 x 3 Sets)

3 Muscle Snatches

2 Pausing Overhead Squats

1 Pausing Snatch Balance

Set 1: 35% of 1RM Snatch

Set 2: 40% of 1RM Snatch

Set 3: 45% of 1RM Snatch

The 6 reps are designed to be completed without dropping the bar

Squat Snatch (On the Minute x 8)

Minute 1: 1 SS @ 72%

Minute 2: 1 SS @ 76%

Minute 3: 1 SS @ 80%

Minute 4: Rest

Minute 5: 1 SS @ 76%

Minute 6: 1 SS @ 80%

Minute 7: 1 SS @ 84%

Minute 8: Rest

Minutes 9-15: Build to a Heavy Single

Back Squat (Build to a 10 rep Max)

Sweat Sixteen (AMRAP – Rounds and Reps)

AMRAP 16:

21/15 Calorie Assault Bike

15 Toes to Bar

9 Overhead Squats (165/115)

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