Announcements

Heavy Hitters CrossFit – CrossFit

Clean (Heavy clean triple for the day. Your choice of power or squat. Done as 3 quick singles. )

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

10 OHS (95/65)(RX+ 135/95)

20 Sit-ups (RX+ Weighted Sit-ups)

200 M Run

12 Min AMRAP:

10 OHS (Relative Weight)

20 Sit-ups (Mod as needed)

200 M Run (Mod as needed)

Heavy Hitters CrossFit – CrossFit

Metcon (Time)

5 rounds

100M single arm KB farmers carry (switch at halfway) (choose weight)

16 wall balls 20/14

10 pull ups

16 alternating front rack lunges 115/75

10 burpees over bar

Rest 2 minutes

10 bear complex for time 115/75

Bear complex – 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press

115/75

*Score is total time including rest.

Heavy Hitters CrossFit – CrossFit

Back Squat (Back squat
2 sets of 8 reps with a 3 second negative
2 sets of 5 reps with a pause at the bottom )

Metcon (Time)

Conditioning

50-40-30-20-10

Double unders

10-8-6-4-2

Deadlifts 225/155

Box jumps 24/20

ModWod

100-80-60-40-20

Single unders

10-8-6-4-2

Deadlifts (relative weight)

Box jumps (relative height)

Heavy Hitters CrossFit – CrossFit

Snatch (Snatch Complex
Heavy snatch triple for the day. Your choice of power or squat. Done as 3 quick singles.
)

Metcon (Time)

Conditioning

400m run

12-9-6

Push jerks 135/95

Toe to bar

400m run

12-9-6

Front squats 135/95

Hand stand push ups

ModWod

400m run

12-9-6

Push jerks (relative weight)

Knee to elbow/KAHAP

400m run

12-9-6

Front squats (relative weight)

Hand release push ups

Heavy Hitters CrossFit – CrossFit

Metcon (Time)

HERO WOD

David (Watson)

5 Rounds for Time

5 Clean-and-Jerks (135/95)

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

Dedicated to Sapper David Watson (23) 33 Engineer Regiment, who died in an explosion in Afghanistan on December 31, 2009. Royal Engineer Sapper David Watson, 23, died from his injuries after he was caught in an explosion in the Sangin region of Helmand Province.

A statement released by his family said: “He loved life itself and all of its challenges. David’s dry sense of humour combined with his ability to articulate any situation into a moment of laughter were two of his many talents, he was loved by all.

“He lived his dream and did what a true soldier is ready to do for his country, a true hero.”

Also dedicated to Aiden Howell, Lcpl Tommy Brown, Lcpl Christopher Roney, Lcpl Michael Pritchard, Cpl Simon Hornby, James Brown, Lcpl David Kirkness and Lcpl Adam Dranewho also died in the same month.

Heavy Hitters CrossFit – CrossFit

Clean (Clean Complex
1 hang clean + 3 cleans from the ground. Power or squat. Build to a heavy complex.
)

Metcon (Time)

Conditioning

3-6-9-12-9-6-3

Deadlifts 225/155

Burpees over bar

Single arm DB overhead squats (choose weight) (Choose arm)

ModWod

3-6-9-12-9-6-3

Deadlifts (relative weight)

Burpees

Single arm DB overhead squats (choose weight) (Choose arm)

Heavy Hitters CrossFit – CrossFit

Metcon (Time)

Conditioning

3 rounds for time:

20 wall ball shots 20/14

20 sumo deadlift high-pull 95/65

20 push presses 95/65

20 kettle bell swings 53/35

20 alternating back rack lunges 95/65

20 push-ups

200m run

ModWod

3 rounds for time:

20 wall ball shots (relative weight)

20 sumo deadlift high-pull (relative weight)

20 push presses (relative weight)

20 kettle bell swings (relative weight)

20 alternating back rack lunges (relative weight)

20 mod push-ups

200m run

Heavy Hitters CrossFit – CrossFit

Back Squat (Back Squat
Build to a heavy set of 5 for the day. Take multiple working sets to get there. )

Metcon (AMRAP – Reps)

Conditioning

7 minute AMRAP

40 double unders

7 toe to bar

7 hang cleans 115/75

7 burpees over bar

Rest 2 minutes

7 minute AMRAP

40 double unders

7 pull ups

7 push press 115/75

7 box jumps 24/20

Heavy Hitters CrossFit – CrossFit

Snatch (Snatch Complex
1 hang snatch + 3 snatch from the ground. Power or squat. Build to a heavy complex. )

Snatch Balance (Snatch balance
3 sets of 3 reps Building in weight. )

Metcon (Time)

“Never Forget”

3 Rounds For Time

100 meter Overhead plate carry (45/25)

9 Handstand Push-Ups

11 Overhead Squats (115/75 lb)

Heavy Hitters CrossFit – CrossFit

Bench Press (Bench press
10-8-6-4
Building in weight through out sets. )

Metcon (Time)

Conditioning

4 rounds

200m run

12 push press 115/75

12 alternating pistols

12 Alternating DB snatches (choose weight)

3 bar muscle ups

ModWod

4 rounds

200m run

12 push press (relative weight)

12 alternating mod pistols

12 Alternating DB snatches (choose weight)

3 mod Bar m/u or chest to bar or toughest variation of pull ups X 2 reps