CrossFit – Fri, Jan 27


Heavy Hitters CrossFit – CrossFit

Metcon (AMRAP – Reps)

HERO WOD

“Jack”

-20 Minute AMRAP-

10 Push Press 115/85

10 KB Swings 53/35

10 Box Jumps 24″/20″

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

CrossFit – Thu, Jan 26


Heavy Hitters CrossFit – CrossFit

Snatch (Squat snatch
Heavy squat snatch triple for the day + 2 sets of 3 @70% of above unbroken. Heavy triple can be done as 3 singles. )

Metcon (Time)

Conditioning

5 rounds

7 toe to bar

14 alternating single DB box step ups 24/20 (choose weight)

7 handstand push ups

25 double unders

ModWod

5 rounds

7 knee to elbow/KAHAP/2X sit ups

14 alternating single DB box step ups (relative height) (choose weight)

7 hand release push ups

50 single unders

CrossFit – Wed, Jan 25


Heavy Hitters CrossFit – CrossFit

Split Jerk (Heavy set of 3 of push press, push jerk, and split jerk.
Take 5-7 minutes for each movement. These aren’t 3 rep maxes, just tough sets of 3. Coaches set a clock for 20 minutes for this portion.

Record your 3 rep heavy of split jerks. )

Metcon (AMRAP – Reps)

Conditioning

12 minute AMRAP

10 front squats 135/95

20 burpees

30 wall balls 20/14

40 kettlebell swings 53/35

*If you complete the whole round start back up on the burpees and work your way back through!

CrossFit – Tue, Jan 24


Heavy Hitters CrossFit – CrossFit

Back Squat (Back squat
5 sets of 3 reps @75% across
Heavier than last week, 2 minutes between sets. )

Metcon (Time)

Conditioning

5 rounds

15 wall balls 20/14

9 hang cleans 115/75

6 overhead squats 115/75

:30 second plank

5 rounds

15 wall balls (relative weight)

9 hang cleans (relative weight)

6 overhead squats (relative weight)

:30 second plank

CrossFit – Mon, Jan 23


Heavy Hitters CrossFit – CrossFit

Squat Clean (Squat clean
Heavy squat clean triple for the day + 2 sets of 3 @70% of above unbroken. Heavy triple can be done as 3 singles. )

Metcon (Time)

Conditioning

3 rounds

400m run

12 push press 115/75

10 KB sumo deadlift high pull 53/35

20 AB Mat sit ups

CrossFit – Sat, Jan 21


Heavy Hitters CrossFit – CrossFit

Bench Press

3 sets of 6-8 reps.

superset with 10-15box dips.

Metcon (AMRAP – Reps)

16 minute AMRAP

200m single KB farmers carry 53/35

16 alternating DB snatches 50/35

10 alternating pistols

ModWod

16 minute AMRAP

200m single KB farmers carry (relative weight)

16 alternating DB snatches (relative weight)

20 air squats

*Single KBfarmers carry is 1 rep*

CrossFit – Fri, Jan 20


Heavy Hitters CrossFit – CrossFit

Metcon (Time)

Bell

3 rounds for time of:

185-lb. deadlifts, 21 reps

15 pull-ups

185-lb. front squats, 9 reps

ModWod

3 rounds for time of:

(relative weight) deadlifts, 21 reps

15 jumping/banded pull-ups

(relative weight) front squats, 9 reps

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart

After Party

Coaches Choice

CrossFit – Thu, Jan 19


Heavy Hitters CrossFit – CrossFit

Split Jerk

Build to a heavy complex for the day

2 push press + 2 push jerks + 2 split jerks

Take these sets from a rack, build to a heavy complex.

Metcon (Time)

Conditioning

Multiple Rounds until 30 PC reps (20 Min Cap)

15 kettlebell swings 53/35

12 box jump overs 24/20

9 burpees

1 Max set ofunbroken reps ofpower cleans 135/95

Rest 1 minute and restart at top

Complete workout as many times as needed to accumulate 30 reps of power cleans! No more than :20-:25 seconds of rest after your last burpee to grab that barbell! Score is total time including your rest.

Mods

Kettlebell swings (relative weight)

Box jump overs (relative height)

Burpees

Power cleans (relative weight)

CrossFit – Wed, Jan 18


Heavy Hitters CrossFit – CrossFit

Snatch (Snatch
Every 2 minutes for 14 minutes (7 sets)
2 Power snatches + 3 overhead squats
Try to go unbroken this week on the snatch complexes! Build in weight through out sets.
)

Metcon (AMRAP – Reps)

Conditioning

15 minute AMRAP

11 front squats 115/75

8 handstand push-ups

5 sumo deadlift high pulls 115/75

35 double unders

ModWod

15 minute AMRAP

11 front squats (relative weight)

8 hand release push-ups

5 sumo deadlift high pulls (relative weight)

70 single unders

CrossFit – Tue, Jan 17


Heavy Hitters CrossFit – CrossFit

Back Squat (Back squat
5 sets of 5 reps @70% across
These sets should be slightly heavier than last weeks sets. )

Metcon (Time)

Conditioning

4 rounds

200m run

20 plate ground to overhead 45/25

10 pull ups

10 push press 115/75

ModWod

4 rounds

200m run

20 plate ground to overhead (relative weight)

10 banded/jumping pull ups

10 push press (relative weight)