Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 banded good mornings

10 sotts press

10 barbell overhead squats

200m run or 25 single unders

Squat Snatch (Squat Snatch; build to a heavy set of 5 reps )

Squat Snatch; build to a heavy set of 5 reps for the day. Touch and go or singles work.

Metcon (AMRAP – Reps)

Conditioning

3 sets

4 minute AMRAP

100m Farmer carry (switch hands half way)

25 wall balls 20/14

15 sumo deadlift high pulls 95/65

Max kettlebell swings 53/35

Rest 1 minute

ModWod

3 sets

4 minute AMRAP

100m Farmer carry (switch hands half way)

25 wall balls (relative weight)

15 sumo deadlift high pulls (relative weight)

Max kettlebell swings (relative weight)

Rest 1 minute

*Score is total kettle bell swings.

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

:15 second dead hang from bar

10 push ups

10 kettle bell swings

25 single unders

Metcon (Time)

Toe to bar

4 sets

10-12 reps

Immediately followed by

:30 second plank

Rest 90 seconds

Mod-knee to elbow/KAHAP

Conditioning

10/8/6/4/2

Clean and jerks 115/75 RX+ 135/95

20/16/12/8/4

Alternating goblet lunges 53/35

100m run

ModWod

10/8/6/4/2

Clean and jerks (relative weight)

20/16/12/8/4

Alternating goblet lunges (relative weight)

100m run

* score is your metcon time.

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 push ups

15 air squats

10 band pull aparts

200m run

Deadlift (Snatch grip deadlifts; 5 sets of 5 reps )

Snatch grip deadlifts; 5 sets of 5 reps building in weight.

Superset with 10-15 banded good mornings.

Metcon (AMRAP – Reps)

Conditioning

10 Minute AMRAP

10 overhead squats 115/75

10 box jump overs 24/20

10 pull ups

10 Alternating KB/DB snatches

ModWod

10 Minute AMRAP

10 overhead squats (relative weight)

10 box jump overs (relative height)

10 banded pull ups/ring rows

10 Alternating KB/DB snatches

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 barbell push press

10 barbell push jerks

15 air squats

25 single unders

Push Jerk (Push jerk; 5 sets of 5 reps)

Push jerk; 5 sets of 5 reps building in weight through out sets. These should be heavier than last weeks push presses.

Metcon (Time)

Push jerk; 5 sets of 5 reps building in weight through out sets. These should be heavier than last weeks push presses.

Conditioning

Every 3 minutes for 5 sets (15 mins)

200m run

4 power snatches 135/95

6 tater squats 53/35

4 burpee box jumps 24/20

ModWod

Every 3 minutes for 5 sets (15 mins)

200m run

4 power snatches (relative weight)

6 tater squats (relative weight)

4 burpees box jumps (relative height)

*Scale every movement back a rep if you do not complete a round.

*Score is total working time.

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 barbell good mornings

10 barbell back squats

:20 second couch stretch per leg

200m run

Back Squat (20 rep!)

Back squats; 20 rep, + 1-2 set of 5 reps @ the same weight. Just like last week. Try to build on your 20 rep weight or keep it the same, still looking to make sure we get all 20 reps.

Metcon (Time)

Conditioning

50-40-30-20-10

Double unders

2-4-6-8-10

Handstand push ups

ModWod

50-40-30-20-10

Double unders

4-8-12-16-20

Hand release push ups/push ups

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

25 single unders

10 kettle bell swings

10 banded pull aparts

:20 second couch stretch per side

Metcon (Time)

Conditioning

400m run

3 rounds

14 deadlifts 185/125

14 box jump overs 24/20

14 push press 95/65

14 push ups

400m run

ModWod

400m run

3 rounds

14 deadlifts (relative weight)

14 box jump overs (relative height)

14 push press (relative weight)

14 mod push ups

400m run

Heavy Hitters CrossFit – CrossFit

Warm-up

Coaches Choice

Squat Clean (Build to a heavy set of 5 reps )

Metcon (Time)

Conditioning

15-12-9-6-3

Overhead squats 115/75

Toe to bar

:30 second plank

ModWod

15-12-9-6-3

Overhead squats (relative weight)

Knee to elbow/ KAHAP/2x sit ups

:20 second plank

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 barbell thrusters

10 sit ups

10 push ups

:20 second dead hang

Metcon (AMRAP – Reps)

Strict pull up/ring rows

3 sets of max reps

Rest 90 seconds

+

Toe to bar

3 sets of max reps

Rest 90 seconds

Rest 10 Minutes

Conditioning

15 minute EMOM

1- 12 sumo deadlift high pulls 95/65

2- 10 burpees

3- Max wall balls 20/14

Mod Wod

15 minute EMOM

1- 12 sumo deadlift high pulls (relative weight)

2- 8 burpees

3- Max wall balls (relative weight)

*Score is total wall balls

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 banded good mornings

10 push ups

10 air squats

25 single unders

Deadlift (5 sets of 5 reps building in weight)

Deadlift; 5 sets of 5 reps building in weight.

Superset with 8-10 DB rows on each side.

Metcon (AMRAP – Reps)

Conditioning

12 minute AMRAP

7 box jumps 24/20

10 overhead squats 95/65 RX+115/75

13 kettle bell swings 53/35

ModWod

12 minute AMRAP

7 box jumps (relative height)

10 overhead squats (relative weight)

13 kettle bell swings (relative weight)

Heavy Hitters CrossFit – CrossFit

Warm-up

2-3 sets

10 push ups

10 barbell strict press

10 air squats

200m run

: Push Press (Push press; 5 sets of 5 reps; building in weight)

Push press; 5 sets of 5 reps; building in weight through out sets.

Metcon (Time)

Conditioning

Every 3 minutes for 5 sets (15 minutes)

40 double unders

20 wall balls 20/14

10 hang power cleans 115/75

Every 3 minutes for 5 sets (15 minutes)

50 single unders

20 wall balls (relative weight)

10 hang power cleans (relative weight)

*Score is total working time.