A. Dynamic Stretches
B. “Hammer’s Birthday Prep”
(3 rounds)
7 caterpillars
15 toe squats
300m row
C. “Hammer”
(5 rounds for time)
5 power cleans 95/135lb
10 front squats
5 push jerks
20 pull ups
Rest 90 seconds
D. “Hammer’s Finisher”
(As many rounds as possible in 7 minutes)
3 bar muscle ups
7 hang power cleans 115/165lb
15 handstand push ups
D. Static Stretches
A. Dynamic Stretches B. “Make-up Day” (Complete any missed benchmark workout: Strength or CrossFit “Girls”) Strength: Squat Clean Split...
A. Dynamic Stretches B. “12 Days of Christmas” (with Partner) (For time) 1 bar muscle up each 2 dbell alternating snatches 85/60lb each 3...
A. Dynamic Stretches B. (2 rounds) 1:00 assisted air squat hold 200’ side shuffle shuttles (50’) C. “Partner” 15-12-9 each person Back...
Comments