6/29/2020

HammerOut CrossFit – CrossFit

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Warm-up

60 Second Bike

6 Inchworms

6 Strict Pull-ups

6 Broad Jumps

40 Second Bike

4 Inchworms

4 Strict Pull-ups

4 Broad Jumps

20 Second Bike

2 Inchworms

2 Strict Pull-ups

2 Broad Jumps

Snatch Technique (On the 2:00 X 5 Sets)

1 Low Hang Power Snatch

1 Power Snatch

1 Low Hang Squat Snatch

1 Squat Snatch

These 4 reps are designed to be completed without letting go of the bar

Set 1: 60% of 1RM Snatch

Set 2: 63% of 1RM Snatch

Sets 3-5: 66% of 1RM Snatch

Front Squat (On the 2:00 x 5 Sets)

Set 1: 10 Reps @ 60% of 1RM FS

Set 2: 8 Reps @ 65% of 1RM FS

Set 3: 6 Reps @ 70% of 1RM FS

Set 4: 4 Reps @ 77% of 1RM FS

Set 5: 2 Reps @ 85% of 1RM FS

7-on-7 (2 Rounds for reps)

AMRAP 7:

3/2 Bar Muscle-ups

12 Front Squats (155/105)

15/12 Calorie Bike

18 Toes to Bar

Rest 3 Minutes

AMRAP 7:

3/2 Bar Muscle-ups

12 Front Squats (135/95)

15/12 Calorie Bike

18 Toes to Bar
Substitutions

BAR MUSCLE-UPS

– Reduce Reps

– Jumping Bar Muscle-ups

– Banded Bar Muscle-ups

– 6/4 Chest to Bar Pull-ups

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