Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Front Squat ( 2 sets of 5 reps + 2 sets of 3 reps )

Front squat

2 sets of 5 reps + 2 sets of 3 reps

All done @ a moderate weight today!

Metcon (AMRAP – Reps)

16 minute AMRAP

200m run

15 kettle bell swings 53/35

12 wall balls 20/14

9 hang power cleans 115/75

6 shoulder to overhead 115/75

ModWod

200m run

15 kettle bell swings (relative weight)

12 wall balls (relative weight)

9 hang power cleans (relative weight)

6 shoulder to overhead (relative weight)

*200m run is 1 rep

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 air squats

10 push ups

10 kettle bell swings

25 single unders

Snatch (4 sets of 5 reps)

Snatch

4 sets of 5 reps @ a light and snappy weight. Be technically sound and Its your choice of touch and go or singles!

Metcon (Time)

Conditioning

6 rounds

5 pull ups RX+chest to bar

4 burpees over bar

3 front squats 135/95 RX+155105

ModWod

6 rounds

5 jumping/banded pull ups

4 burpees

3 front squats (relative weight)

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 push ups

10 kettle bell swings

25 single unders

Metcon (Time)

Core Work

12 min EMOM

1-14-16 Russian twists (choose weight)

2-20 mountain climbers

3-:45 second plank

Conditioning

3 rounds

20 Alternating DB snatches (choose weight)

20 DB Box step ups (choose weight)

10 Deadlifts 185/125

ModWod

3 rounds

20 Alternating DB snatches (choose weight)

20 DB Box step ups (choose weight)

10 Deadlifts (relative weight)

*Score is your metcon time!

Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Clean and Jerk (3 sets of 5 reps)

Clean and jerk

3 sets of 5 reps

Same theme as this whole week, light and snappy! Nothing to heavy! These do not have to be touch and go reps!

Metcon (AMRAP – Reps)

Conditioning

14 minute AMRAP

7 overhead squats 95/65 RX+115/75

14 sit ups

25 double unders

ModWod

14 minute AMRAP

7 overhead squats (relative weight)

14 sit ups

50 single unders

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 banded pull aparts

10 barbell push press

25 single unders

Shoulder Press (3 sets of 10 reps )

Strict press; 3 sets of 10 reps

Light lifting here, you should be able to work through these pretty quickly.

Metcon (Time)

Conditioning (time cap 25 mins)

200m run

21-15-9

Wall balls 20/14

Push ups

200m run

15-12-9

Toe to bar

Kettle bell swings 53/35

200m run

12-9-6

Pull ups

Alternating Goblet lunges 53/35 (yes 1 round is uneven)

200m run

ModWod

200m run

21-15-9

Wall balls (relative weight)

Mod push ups

200m run

15-12-9

K2E/KAHAP/2x sit ups

KB swings (relative weight)

200m run

12-9-6

Jumping/banded pull ups/ring rows

Alternating goblet lunges (relative weight) (yes 1 round is uneven)

200m run

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 kb swings

5 goblet squats

25 single unders

Back Squat (3 sets of 12 reps)

Back squat

3 sets of 12 reps @ a moderate load. This should feel light and fast!

Metcon (Time)

Conditioning

3 sets

12 box jumps 24/20

8 push press 115/75

12 alternating pistols

8 burpees over bar

Rest 1 minute

3 sets

12 box jumps (relative height)

8 push press (relative weight)

24 air squats

8 burpees

Rest 1 minute

*Score is total time including rest!

Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Bench Press (4 sets by 15 reps )

Bench press

4 sets by 15 reps (light weight)

Super set with 10-15 banded pull aparts

Metcon (AMRAP – Reps)

Conditioning

14 minute AMRAP

200m run

8 barbell snatches 95/65

16 sit ups

8 barbell back rack lunges 95/65

ModWod

14 minute AMRAP

200m run

8 barbell snatches (relative weight)

16 sit ups

8 barbell back rack lunges (relative weight)

*200m run is 1 rep.

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 kettle bell swings

20 alternating jumping lunges

10 push ups

Front Squat (5 rep heavy for the day )

Front squat

5 rep heavy for the day, take 3-4 working sets to build to your weight today.

Metcon (Time)

Conditioning

7 rounds

21 double unders

7 goblet squats 53/35

3 power cleans 135/95 RX+155/105

3 shoulder to overhead 135/95 RX+ 155/105

ModWod

42 single unders

7 goblet squats (relative weight)

3 power cleans (relative weight)

3 shoulder to overhead (relative weight)

*To clarify, it is 3 power cleans and then you perform your 3 shoulder to overhead!

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 kettle bell swings

10 banded pull aparts

25 single unders

Snatch (8/6/4/2 reps, build in weight )

Snatch

8/6/4/2 reps, build in weight through out sets.

Try to make the sets of 4 and 2, squat snatches!

Metcon (Time)

Conditioning

3 sets

15 Deadlifts 205/135

12 Burpees over bar

9 Box jumps 24/20

Rest 1 minute

ModWod

3 sets

15 Deadlifts (relative weight)

12 Burpees

9 Box jumps (relative height)

Rest 1 minute

Total of (2) 1 minute rests. Try to treat each round like a sprint!

*Score is your slowest round!

Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Metcon (Time)

16 Minute EMOM

1-16/13 cal row

2-10 Kb tater thrusters

3-:45 second plank

4-10 toe to bar/K2E/KAHAP

KB tater thrusters below

Modify reps if needed to ensure

You have proper form

https://m.youtube.com/watch?v=_9lRPmpBXF8

Conditioning

21-15-9

Front squats 135/95

Handstand push ups

ModWod

21-15-9

Front squats (relative weight)

Hand release push ups/seated DB press

*Score is your metcon time