Thirsty Thursday


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 barbell deadlifts

5 barbell hang snatch

5 barbell overhead squats

:20 second plank

Snatch (Heavy complex )

Snatch complex

4 sets building to a heavy complex

Hang power snatch + power snatch + squat snatch

Complex does not have to be touch and go.

Metcon (Time)

Conditioning

4 rounds

40 double unders

10 deadlifts 225/155

20 sit ups

10 tater squats 53/35

ModWod

4 rounds

80 single unders

10 deadlifts (relative weight)

20 sit ups

10 tater squats (relative weight)

Gymnasty


Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Metcon (AMRAP – Reps)

10 minute EMOM

Odd- Max reps of 5 pull ups/10 push ups/15 air squats

Even- Rest

Rest 5-7 minutes

Conditioning

12 minute AMRAP

11 overhead squats 115/75

7 box jump overs 24/20

11 kettlebell swings 53/35

1 rope climb

12 minute AMRAP

11 overhead squats (relative weight)

7 box jump overs (relative height)

11 kettlebell swings (relative weight)

1 mod rope climb

*Score is totsl reps of 12 Minute AMRAP.

Keep Workin!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 goblet squats

10 banded good mornings

10 push ups

25 single unders

Front Rack Lunge (3 sets of 14-16 reps)

Front rack alternating lunges

3 sets of 14-16 rep

Immediately after each set

:30 second wall sit

Metcon (Time)

Conditioning

4 rounds

200m run

4 power cleans 135/95

4 burpees over bar

12 wall balls 20/14

Add weight to your barbell each round.

Power clean weight

135/95, 155/105, 185/125, 205/135

Mods

Power cleans (relative weight)

Burpees

Wall balls (relative weight)

Back at it!


Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Metcon (AMRAP – Reps)

Half kneeling Arnold press

3 sets of 8 per arm

https://m.youtube.com/watch?v=ZDEahPEnrB4

+

Barbell Front raises

3 sets of 10-12 reps

https://m.youtube.com/watch?v=LJcX054ijjk

Conditioning

6 minute AMRAP

7 thrusters 95/65

7 toe to bar

35 double unders

Rest 3 minutes

6 minute AMRAP

7 push press 115/75

7 toe to bar

35 double unders

Mods

Thrusters/Push Press (relative weight)

Knee to elbow/KAHAP/2X sit ups

70 single unders

*Score is total combined reps.

Weekend Warriors


Heavy Hitters CrossFit – CrossFit

Metcon (AMRAP – Reps)

Power snatch

4 sets of 4 reps, your choice on how heavy you go!

Rest 5-7 minutes

Conditioning

18 minute AMRAP

20 box step ups (24/20)

15 kettle bell swings (choose weight)

10 push ups

5 deadlifts 205/135

25 double unders

ModWod

18 minute AMRAP

20 box step ups (relative height)

15 kettle bell swings (choose weight)

10 mod push ups

5 deadlifts (relative weight)

50 single unders

Dodgers!


Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Metcon (Time)

400m run

3 rounds

15 push press 115/75

30 double unders

400m run

3 rounds

15 overhead squats 115/75

15 sumo deadlift high pulls with KB (choose weight)

15 burpees

400m run

ModWod

400m run

3 rounds

15 push press (relative weight)

60 single unders

400m run

3 rounds

15 overhead squats (relative weight)

15 sumo deadlift high pulls with KB (choose weight)

15 burpees

400m run

Total of (3) 400m runs in workout.

Thirsty Thursday


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 goblet squats

10 banded good mornings

5 burpees

Deadlift (8 reps/ 6 reps/ 4 reps/ 2 reps )

Deadlift

8 reps/ 6 reps/ 4 reps/ 2 reps

Building to a moderate double for the day, not max!

Metcon (Time)

Conditioning

8 rounds

5 handstand push ups

3 box jumps 24/20 RX+ 30/24

1 squat snatch 135/95

ModWod

8 rounds

5 hand release push ups/ pike push ups/ seated DB press

3 box jumps (relative height)

1 squat snatch (relative weight)

Its Wednesday my Dudes


Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Gymnastics

Metcon (AMRAP – Reps)

12 Min EMOM:

ODD: 6-8 Pull-ups (RX+ C2B)

EVEN: Max Push-ups

SCORE= Total Push-ups
MODWOD:

12 Min EMOM:

ODD: 6-8 Banded/Jumping Pull-ups/Ring Rows

EVEN: Max Push-ups

Metcon

Metcon (Time)

For Time:

Buy-In: 100 M Farmer Carry w/ 1 KB (Choose Wt.)

3x/

12 Power Cleans (135/95)

24 Air Squats

12 KBS (53/35)

24 Sit-ups

Cash-Out: 100 M Farmer Carry w/ 1 KB (Choose Wt.)

SCORE= Total Time
For Time:

Buy-In: 100 M Farmer Carry w/ 1 KB (Choose Wt.)

3x/

12 Power Cleans (Relative Wt.)

24 Air Squats (Mod as needed)

12 KBS (Relative Wt.)

24 Sit-ups (Mod as needed)

Cash-Out: 100 M Farmer Carry w/ 1 KB (Choose Wt.)

Tank Top Tuesday


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 push ups

20 air squats

10 kettle bell swings

20 single unders

Front Squat (3 sets of 6 reps)

Front squats

3 sets of 6 reps with a 1 second pause at bottom

Metcon (Time)

Conditioning

4 rounds

200m run

12 alternating DB snatches (choose weight)

8 DB facing burpees

12 wall balls 20/14

1 rope climb

ModWod

4 rounds

200m run

12 alternating DB snatches (choose weight)

8 DB facing burpees

12 wall balls 20/14

1 rope climb

Monday Night Football


Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Metcon (Time)

Bench press

3 sets of 6-8 reps

Superset immediately after with

10-15 push ups

Rest 5-7 minutes

Conditioning

4 rounds

40 double unders

15 goblet squats 53/35

12 push press 115/75

9 toe to bar

ModWod

4 rounds

80 single unders

15 goblet squats (relative weight)

12 push press (relative weight)

9 knee to elbow/KAHAP/2x sit ups