Heavy Hitters CrossFit – CrossFit

Snatch (Squat Snatch
3 sets of 3 low hang snatches (below knee cap) @65-70%
+
Snatch pulls
2 sets of 3 reps @110% of max snatch)

Metcon (AMRAP – Reps)

Conditioning

15 minute AMRAP

200m run

7 hang clean and jerks 115/75

10 goblet squats 53/35

20 sit ups

*200m run is 1 rep.

Mods

Hang clean and jerks (relative weight)

Goblet squats (relative weight)

Heavy Hitters CrossFit – CrossFit

Push Press (Push press
3 sets of 8 reps with a :10 second hold in the lock out position on the 8th rep.

Superset with 20 alternating shoulder taps (10 per side)

https://youtu.be/a2duDaO9BhM)

Metcon (Time)

Conditioning

15-10-5

Deadlifts 225/155

Burpee pull ups

2X plate ground to overhead (30/20/10 reps) 45/35

100m single KB farmers carry 53/35

Mods

Deadlift (relative weight)

Jumping pull ups/ring rows

Heavy Hitters CrossFit – CrossFit

Back Squat (Back squat
5 sets of 5 reps. Build to a heavy set of 5 for the last set of the day. )

Metcon (AMRAP – Reps)

Conditioning

7 minute Amrap

35 double unders

6 push press 115/75

6 toe to bar

2 minutes rest

7 minute Amrap

35 double unders

4 push jerks 155/105

4 toe to bar

Mods

70 single unders

Push press/push jerk (relative weight)

Knee to elbow/KAHAP

Heavy Hitters CrossFit – CrossFit

Squat Clean (Squat clean
3 sets of 3 low hang cleans (below knee cap) @65-70%
+
Clean pulls
2 sets of 3 reps @110% of max clean )

Metcon (Time)

Conditioning

40 wall balls 20/14

30 sit ups

20 back rack lunges 115/75 RX+ 135/95

10 burpee box jumps 30/24

20 back rack lunges 115/75 RX+ 135/95

30 sit ups

40 wall balls 20/14

Mods

Wall balls (relative weight)

Back rack lunges (relative weight)

Burpees

Heavy Hitters CrossFit – CrossFit

Overhead Squat (Overhead squats
3-4 sets of 8-10 reps
All sets done at a moderate weight, make sure to get below 90 on all of these.)

Metcon (AMRAP – Reps)

Conditioning

14 minute AMRAP

12 alternating DB snatches 50/35

9 box jump overs 24/20

6 toe to bar

35 double unders

ModWod

14 minute AMRAP

12 alternating DB snatches (relative weight)

9 box jump overs (relative height)

6 knee to elbow/KAHAP/2X sit ups

70 single unders

Heavy Hitters CrossFit – CrossFit

Bench Press (Bench Press
3 sets of 6 reps
Build in weight through out sets)

Metcon (Time)

“The Legend” (25 min Cap)

4 Pistols

25 Kettlebell swings 52/35

50 Push ups

75 Pull ups

50 Push ups

25 Kettlebell swings 52/35

4 pistols

Dedicated to Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013), a United States Navy SEAL who served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards.

Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later.

Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot and killed at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

The 233 total reps in the workout represent Chris’ Basic Underwater Demolition/SEAL (BUD/S) class #233.

Heavy Hitters CrossFit – CrossFit

Snatch (Squat Snatch
3 sets of 3 mid hang snatches (above knee cap) @65-70%
+
Snatch pulls
2 sets of 3 reps @100% of max snatch)

Metcon (Time)

Conditioning

4 rounds

200m run

9 DB push press (right side) 50/35

9 deadlifts 225/155

9 DB push press (left side) 50/35

:20 second handstand hold against wall

ModWod

4 rounds

200m run

9 DB push press (right side) (relative weight)

9 deadlifts (relative weight)

9 DB push press (left side) (relative weight)

:10 second handstand hold against wall/ :20 second plank hold with arms extended

Heavy Hitters CrossFit – CrossFit

Single Arm Dumbell Press (Seated Filly press
4 sets of 8 reps per arm (Link Below)

Superset with 10-15 banded pull aparts after each set. )

Metcon (Time)

Conditioning

3 rounds

15 wall balls 20/14

15 sumo deadlift high pulls 95/65

10 alternating pistols

10 pull ups

Mods

Wall balls (relative weight)

Sumo deadlift high pulls (relative weight)

20 air squats

10 jumping/banded pull ups

Heavy Hitters CrossFit – CrossFit

Back Squat (Back squat
3 sets of 6 reps
+
2 sets of 4 reps
All sets done at challenging weight
)

Metcon (AMRAP – Reps)

Conditioning

14 minute AMRAP

15 kettle bell swings 53/35

12 box jumps 24/20

9 hand release push ups

3 overhead squats 155/105

Mods

Kettlebell swings (relative weight)

Box jumps (relative height)

Mod push ups

Overhead squats (relative weight)

Heavy Hitters CrossFit – CrossFit

Squat Clean (Squat clean
3 sets of 3 mid hang cleans (above knee cap) @65-70%
+
Clean pulls
2 sets of 3 reps @100% of max clean )

Metcon (Time)

Conditioning

10-8-6-4-2

Front squats 135/95 RX+ 155

2-4-6-8-10

Burpees over bar

Rest 2 minutes

12 toe to bar

30 double unders

9 toe to bar

30 double unders

6 toe to bar

30 double unders

Mods

Front squats (relative weight)

Burpees

Knee to elbow/KAHAP/2X sit ups

60 single unders

*Score is total time including rest.