1 RM


Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Snatch (1 Rep Max Snatch )

Squat Snatch

Build to a heavy power snatch or squat snatch for the day, your choice.

Metcon (Time)

Conditioning

21-15-9

Deadlifts 225/155

Burpees

100M single arm farmers carry(choose weight)

ModWod

21-15-9

Deadlifts (relative weight)

Burpees

100M single arm farmers carry

Mash Up


Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Metcon (AMRAP – Reps)

Mash up

7 minutes to

400m run

Max reps of

15 kettle bell swings 53/35

25 air squats

Rest 2 minutes

7 minutes to

400m run

Max reps of

15 push press 95/65

25 sit ups

Rest 2 minutes

7 minutes to

400m run

Max reps of

15 front squats 95/65

25 double unders

ModWod

Mash up

7 minutes to

400m run

Max reps of

15 kettle bell swings (relative weight)

25 air squats

Rest 2 minutes

7 minutes to

400m run

Max reps of

15 push press (relative weight)

25 sit ups

Rest 2 minutes

7 minutes to

400m run

Max reps of

15 front squats (relative weight)

50 single unders

Score is total reps, each 400m is 1 rep.

Keep Workin


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 barbell deadlifts

5 barbell hang cleans

5 barbell front squats

25 single unders

Squat Clean (Heavy rep for the day )

Squat clean

Build to a heavy power clean or squat clean for the day, your choice.

Metcon (Time)

Conditioning

Chipper

40 push ups

15 overhead squats 95/65

15 pull ups

30 push ups

12 overhead squats 95/65

12 pull ups

20 push ups

9 overhead squats 95/65

9 pull ups

10 push ups

6 overhead squats 95/65

6 pull ups

Mods

Overhead squats (relative weight)

Mod Push ups

Jumping/banded pull ups/ring rows

Tank Top Tuesday


Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Split Jerk (1 push press + 1 push jerk + 1 split jerk )

Shoulder to overhead complex

1 push press + 1 push jerk + 1 split jerk

Build to a heavy complex for the day.

Metcon (AMRAP – Reps)

Shoulder to overhead Conditioning

14 minute AMRAP

15 wall balls 20/14

10 alternating single DB overhead lunges (right arm) (choose weight)

10 sumo deadlift high pulls 95/65

10 alternating single DB overhead lunges (left arm) (choose weight)

30 double unders

ModWod

14 minute AMRAP

15 wall balls (relative weight)

10 alternating single DB overhead lunges (right arm) (choose weight)

10 sumo deadlift high pulls (relative weight)

10 alternating single DB overhead lunges (left arm) (choose weight)

60 single unders

1 RM


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 kettle swings

5 goblet squats

:20 second plank

Back Squat (Build to a 1 rep max )

Back squat

Build to a 1 rep max

Metcon (Time)

Conditioning

3 rounds

18 alternating DB snatches (choose weight)

9 toe to bar

9 thrusters 95/65

200m run

ModWod

3 rounds

18 alternating DB snatches (choose weight)

9 knee to elbow/KAHAP/2X sit ups

9 thrusters (relative weight)

200m run

Weekend Warriors


Heavy Hitters CrossFit – CrossFit

Metcon (AMRAP – Reps)

Core work

12 min EMOM

1- 6-8 toe to bar/knee to elbow/KAHAP

2- 14 DB Russian twists

3-:40 second plank

Rest 5-7 minutes

Conditioning

3 rounds

16 box jumps 24/20

16 kettle bell sumo deadlift high pulls 53/35

16 alternating back rack lunges 115/75

ModWod

3 rounds

16 box jumps (relative height)

16 kettle bell sumo deadlift high pulls (relative weight)

16 alternating back rack lunges (relative weight)

Back at it!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

5 barbell dead lifts

5 barbell hang snatch

5 barbell overhead squats

:20 second plank

Snatch (Heavy Complex)

Snatch complex

2 power snatch + 1 squat snatch + 1 overhead squat

Build to a heavy complex for the day.

Metcon (AMRAP – Reps)

Conditioning

16 minute AMRAP

25 double unders

12 sit ups

12 push ups

6 pull ups

6 thrusters 95/65

ModWod

16 minute AMRAP

50 single unders

12 sit ups

12 mod push ups

6 banded/jumping pull ups

6 thrusters (relative weight)

Partner Up!


Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Metcon (AMRAP – Reps)

Partner Up!

20 minute AMRAP

Athlete 1

15 goblet squats 53/35

12 deadlifts 135/95

9 hang power cleans 135/95

6 shoulder to overhead 135/95

Athlete 2

400m run

One athlete will always be running a 400M, while your partner is working through AMRAP. When switching, pickup on AMRAP where your partner left off. Score is total amount of reps performed, 400m does not count.

ModWod

Partner Up!

20 minute AMRAP

Athlete 1

15 goblet squats (relative weight)

12 deadlifts (relative weight)

9 hang power cleans (relative weight)

6 shoulder to overhead (relative weight)

Athlete 2

400m run

Keep workin!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

5 barbell deadlifts

5 barbell hang power cleans

5 barbell front squats

25 single unders

Squat Clean (Heavy complex )

Clean complex

2 power cleans + 1 full squat clean

Build to heavy complex for the day, keep this complex unbroken.

Metcon (Time)

Conditioning

4 rounds

9 push press 115/75

9 kettlebell swings 53/35

9 burpees over bar

ModWod

4 rounds

9 push press (relative weight)

9 kettlebell swings (relative weight)

9 burpees

Taco Tuesday


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 push ups

5 barbell strict press

10 kettle bells swings

Split Jerk (Heavy complex )

Shoulder to overhead complex

4 sets of 2 push press + 2 push jerks + 1 split jerks

Build to a heavy complex for the day.

Metcon (AMRAP – Reps)

ModWod

14 minute AMRAP

30 double unders

10 Wall balls 20/14

8 toe to bar

6 overhead squats 135/95

ModWod

14 minute AMRAP

60 single unders

10 Wall balls (relative weight)

8 knee to elbow/KAHAP/2X sit ups

6 overhead squats (relative weight)