Friday!


Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Metcon (Weight)

Power clean

3 touch and go power cleans every 1:30 for 10 total sets @115/75

ModWod

Choose a lighter than RX weight for yourself

*note your weight so we can build on it as we move forward. Stick to the same weight across all sets! I know this is on the light side for most, keep those reps clean and fast, the heavy weight will follow.

Metcon (Time)

Conditioning (20 min cap)

21 thrusters 95/65

10 box jumps overs 24/20

1 rope climb

15 thrusters 115/75

10 box jumps overs 24/20

1 rope climb

9 thrusters 135/95

10 box jumps overs 24/20

1 rope climb

ModWod

21 thrusters (relative weight)

10 box jumps overs (relative height)

1 mod rope climb

15 thrusters (relative weight)

10 box jumps overs (relative height)

1 mod rope climb

9 thrusters (relative weight)

10 box jumps overs (relative height)

1 mod rope climb

AMRAP!


Heavy Hitters CrossFit – CrossFit

Bench Press (Heavy 7)

Bench press; Build to a heavy set of 7 reps; and then complete 1-2 more sets of 7 reps @90% of your heavy set of 7!

Metcon (AMRAP – Reps)

Conditioning

5 min AMRAP

20 Kettle bell swings 53/35

10 pull ups

2 minutes rest

5 min AMRAP

20 deadlifts 185/125

10 handstand push ups

2 minutes rest

5 min AMRAP

20 wall balls 20/14

100m run

ModWod

Conditioning

5 min AMRAP

20 Kettle bell swings (relative weight)

10 ring rows

2 minutes rest

5 min AMRAP

20 deadlifts (relative weight)

10 hand release push ups

2 minutes rest

5 min AMRAP

20 wall balls (relative weight)

100m run

*Score is total reps! 100m counts as 1 rep.

Accessories:

Row Conditioning

1000-800-600-400-200

Rest 1 minute after each set

Snatch work!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

5 sotts press

5 over head squats

25 single unders

Metcon (Weight)

Snatch Work!

14 min EMOM

1-4 mins – 3 high hang power snatches (right below the thigh)

Minute 5 – Rest

6-9 mins- 3 low hang power snatches (right above knee cap)

10 – Rest

11-14 mins- 3 power snatches from ground, not T and G

Build in weight slowly through each variation of lifts. The high hang and low hang snatches should be on the light side, focus on technique!

*Note your heaviest lift!

Metcon (AMRAP – Reps)

11 minute AMRAP

10 burpees

15 front squats 135/95 RX+ 155/105

10 burpees

15 toe to bar

ModWod

11 minute AMRAP

10 burpees

15 front squats (relative weight)

10 burpees

15 knee to elbow/KAHAP/2x sit ups

Accessories:

Strength

DB single arm seated strict press

3 sets of 8 per arm

E2MOM


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 strict press

5 push press

5 push jerks

Metcon (Weight)

16 minutes, Every other minute on the minute (8 total sets)

3 push press + 3 push jerks @ a moderate to heavy weight through out!

Metcon (Time)

Conditioning (20 min cap)

24-20-16-12-8

Double unders

Push ups

5-4-3-2-1

Power cleans 155/105

ModWod

24-20-16-12-8

X2 single unders

Mod Push ups

5-4-3-2-1

Power cleans (relative weight)

Accessories:

Gymnastic Strength

3 sets

6-8 strict pull ups/ring row

Rest 2 Minutes

Post Open Strength Cycle


Heavy Hitters CrossFit – CrossFit

Metcon (No Measure)

The post open strength cycle starts today! It will be going from now up until January, time to get some gains in during the Holiday season! We will be working on squatting, pressing, olympic lifting and our everyday metcons! Have fun and get after it!

Warm-up

2 sets

10 back rack barbell lunges

20 single unders

Back Squat (7 reps)

Build to a heavy set of 7 reps; and then complete 1-2 more sets of 7 reps @90% of your heavy set of 7! Log your heavy set of 7.

Metcon (AMRAP – Reps)

Conditioning

14 minute AMRAP

14 single arm DB Overhead lunges 55/35

100m run

14 single DB alternating box step ups 24/20

100m run

ModWod

14 minute AMRAP

14 single arm DB Overhead lunges (relative weight)

100m run

14 single DB alternating box step ups (relative weight)

100m run

*Each 100m run counts as 1 rep.

The OH lunges may be split up however you prefer. Also you can hold the DB anyway that you choose for the box step ups.

Please make sure not to put the DB’s on the top of the Box.

Weekend!


Heavy Hitters CrossFit – CrossFit

Metcon (AMRAP – Reps)

Rowling

Choose a weakness to work on for your penalty reps!

Metcon (AMRAP – Reps)

EMOM intervals

16 min EMOM

:45 max reps :15 rest

Min 1-Kettlebell swings 53/35

Min 2-Sit ups

Min 3-KB goblet squats 53/35

Min 4-Burpees

*Score is total reps!

Friday!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

15 barbell bench press

10 banded pull aparts

10 push ups

Bench Press (4 sets )

Bench press; your choice of 4 sets of 3 reps building to a heavy triple, or 4 sets of 10-12 reps at a moderate weight. After each set perform 15 banded Tricep extensions!

Metcon (Time)

Conditioning (20 min cap)

1000m row

50 OHS 45/35 (barbell only)

25 kipping HSPU

1000m row

50 OHS 45/35 (Relative weight/ DBs)

40 hand release push ups

Move fast and shoot to be as unbroken as possible on this one!

Accessories:

DB snatch;

Work on snatching a heavier DB than you normally would, try working on a squat snatch with the DB!

Partner Up!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 rounds

10 banded good mornings

5 barbell deadlift

5 barbell hang clean

5 barbell push press

Additional lower back and hamstring stretching!

Metcon (AMRAP – Rounds and Reps)

Partner Wod

30 minute AMRAP

1 partner works/1 partner rests, split reps evenly!

Except for Farmer Carry’s (both go together and both take their own KB)

30 minute AMRAP

100M single arm KB Farmer carry 53/35 RX+72/53

40 Deadlift 185/135

20 Box jumps 24/20

30 hang cleans 155/105

20 Box jumps 24/20

20 shoulder to overhead 135/95

20 Box jumps 24/20

30 Minute AMRAP

100M single arm KB Farmer carry (relative weight)

40 Deadlift (relative weight)

20 Box jumps (relative height)

30 hang cleans (relative weight)

20 Box jumps (relative height)

20 shoulder to overhead (relative weight)

20 Box jumps (relative height)

Make sure to load your bar correctly, to minimize time of unloading and re loading your barbell. Break the reps up into small sets from the get go! Also i would strongly suggest step downs for your box jumps. This one is going to be tough and do a number on the body. If you go solo, stick to 20 minute AMRAP only!

100m Farmer carry counts as 1 rep.

Squatz!


Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 barbell hang power clean

5 barbell push press

25 single unders

Clean and Jerk (3 sets of 6 reps)

Clean and Jerk

3 sets of 6 building in weight. These do not have to be touch and go, but must be done relatively quick. Nothing more than a 3 count between reps!

Metcon (Time)

Conditioning (20 min cap)

30-20-10

Back squats (from ground) 135/95 RX+ 155/105

Burpee over bar

10 toe to bar after each set of burpees

ModWod

30-20-10

Back squats (from ground) (relative weight)

Burpees

10 Knee to elbow/KAHAP/2x Sit ups after each set of burpees

Accessories:

Core Circuit

3 sets of max Plank holds

Straight into

25 sit ups

Rest as needed

Another Open in the Books!


Heavy Hitters CrossFit – CrossFit

Overhead Squat (4 sets of 6-8 reps )

Strength

Overhead squat; 4 sets of 6-8 reps with a pause in the bottom of the rep! Make sure to get below 90 or as close to possible.

Metcon (AMRAP – Reps)

Conditioning

4 Rounds

Every 3 minutes perform

200m run

30 double unders

20 Kettle bell swings 53/35

Max push ups

ModWod

4 Rounds

Every 3 minutes perform

200m run

50 single unders

20 Kettle bell swings (relative weight)

Max mod push ups

Move fast and keep it light! Yesterday was a tough one if you made it in. We will have a week of moving and touching on a few different lifts before we start a nee cycle next week!

*Score is total push ups.