Heavy Hitters CrossFit – CrossFit

Clean and Jerk (10 min. EMOM
Every Minute 1 Clean and Jerk
Start at 60% and Finish at 75% of Max. You can make the weight jumps however you choose to, as long as you start at 60% and end with 75%. )

Metcon (Weight)

Theresa’s Birthday WOD

5 Rounds

20 DUs

8 Single Arm DB OH Squats

8 DB Drags

8 Single Arm DB Push Press (L or R Arm)

8 Single Arm DB Push Press (Oposite Arm)

8 Alternating Weighted Box Step Ups (24/20)

Use the Same DB for All Moves

Rest 3 Minutes

3 Attempts to Build to a Heavy Clean and Jerk

Heavy Hitters CrossFit – CrossFit

Power Snatch (Snatch Complex
3 power snatch + 2 hang squat snatch
Build to a heavy complex for the day, 4-5 working sets to get there. )

Metcon (Time)

Conditioning

3 rounds

21 Wall balls 20/14

15 Burpees over bar

9 Deadlifts 225/155

ModWod

3 rounds

21 Wall balls 20/14

15 Burpees over bar

9 Deadlifts 225/155

Heavy Hitters CrossFit – CrossFit

Metcon (AMRAP – Reps)

Core work

12 minute EMOM

Minute 1- max sit ups

Minute 2- 14 DB Russian twists

Minute 3- 15-20 leg raises

Leg Raises

https://m.youtube.com/watch?v=Wp4BlxcFTkE

Rest 7-10 minutes

14 minute AMRAP

11 push press 115/75

11 box jumps 24/2

11 KB sumo deadlift high pulls 53/35

200m Farmers carry (switch arms at half way)

ModWod

14 minute AMRAP

11 push press (relative weight)

11 box jumps (relative height)

11 KB sumo deadlift high pulls (relative weight)

200m Farmers carry (switch arms at half way)

*Farmer carry is 1 rep

Heavy Hitters CrossFit – CrossFit

Push Press (Push press
Heavy set of 5 for the day )

Metcon (Time)

Conditioning

15-12-9-6

Front squats 135/95

4-3-2-1

Bar muscle ups

200m run

ModWod

15-12-9-6

Front squats (relative weight)

4-3-2-1

2X chest to bar/pull ups/ ring rows

200m run

Heavy Hitters CrossFit – CrossFit

Overhead Squat (Overhead squat
Heavy 5 rep for the day, heavier than last week!)

Metcon (Time)

Conditioning

5 rounds

35 double unders

12 kettle bell swings 53/35

6 toe to bar

:20 second plank

ModWod

5 rounds

70 single unders

12 kettle bell swings (relative weight)

6 knee to elbow/KAHAP/2X sit ups

:20 second plank

Heavy Hitters CrossFit – CrossFit

Shoulder Press (Strict press
Heavy 5 rep for the day, not max!)

Metcon (AMRAP – Reps)

Conditioning

13 minute AMRAP

9 toe to bar

10 alternating DB snatches 50/35

18 pistols

ModWod

13 minute AMRAP

9 toe to bar

10 alternating DB snatches 50/35

18 pistols

Heavy Hitters CrossFit – CrossFit

Snatch (Snatch Complex
3 power snatch + 2 hang squat snatch
Light to moderate load today. Done as an unbroken set. )

Metcon (Time)

Conditioning

30 cal ski buy in

30-20-10

Wall balls 20/14

Sumo deadlift high pulls 95/65

:30 second plank

400m run buy out

Heavy Hitters CrossFit – CrossFit

Metcon (Time)

Core work

12 minute EMOM

Minute 1- :45 second plank

Minute 2- 6-8 knee to elbow reps

Minute 3- max mountain climbers

Rest 7-10 minutes

Conditioning

3 Rounds

15 kettle bell swings 53/35

12 front squats 135/95

100m walk with plate overhead 45/25

ModWod

3 Rounds

15 kettle bell swings (relative weight)

12 front squats (relative weight)

100m walk with plate overhead (relative weight)

Heavy Hitters CrossFit – CrossFit

Metcon (Time)

Partner Mash Up (Split work evenly!)

30-20-10

Deadlifts 225/155

60-40-20

Push ups

Rest 2 minutes

100 Double unders

30 power cleans (relative weight)

30 power snatches (relative weight)

100 Double unders

Rest 2 minutes

Build to heavy squat clean

(Each partner has 3 attempts)

ModWod

Partner Mash Up (Split work evenly!)

30-20-10

Deadlifts (relative weight)

60-40-20

Mod Push ups

Rest 2 minutes

300 single unders

30 power cleans 135/95

30 power snatches 115/75

300 single unders

Rest 2 minutes

Build to heavy squat clean

(Each partner has 3 attempts)

*Only 1 partner works at a time today, all work is split evenly. Squat clean weight is a combined weight and scored in the notes. Score of Wod is total working time.

Heavy Hitters CrossFit – CrossFit

Overhead Squat (Overhead squat
5 rep heavy cycle
We will be building to a heavy 5 rep each and every week. Start this week with a light to moderate 5 rep, And build from here! Take multiple working sets to get there.)

Metcon (Time)

Conditioning

5 rounds

200m run

9 push press 115/75

3 bar muscle ups

ModWod

5 rounds

200m run

9 push press (relative weight)

3 (2X chest to bar/pull ups/mod pull ups)