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Hammer Time

Outerbridge CrossFit – Open Gym

Hammer Time

1: Metcon (AMRAP – Reps)

AMRAP 7’s: [rest 5min b/w]

a. 7 Lateral burpees, 7 Thursters 95/65, 1 Rope climb

b. 15 Air squats, 5 Deadlifts 275/185, 15 Ft. HS Walk

c. 12 Cal Ski or Airdyne, 6 H. PSn 115/80, 6 OHSq


Wendler

Outerbridge CrossFit – CrossFit

Warm-up

1a: Coach Mobility (No Measure)

Foam roll low back, lats. Pigeon 2min per.

1b: Dynamic Warm Up (No Measure)

TBD by Coach
classic + 2rounds for quality: 2 wall walks, 4 8-count body builders, 12 spiders

Weightlifting

2a: Push Press (5,5,5+@65,75,85% +5-10lbs of 90%)

HOLY MATH! Come in with numbers!

2b: Deadlift (5,5,5+@65,75,85% +5-10lbs of 90%)

Metcon

3: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
*wall/wallball standard*

Extra Credit

Coach Ab’s (Day 28: 7min High Plank )

Barbells for Boobs!

Outerbridge CrossFit – CrossFit

Metcon

B4b’s 2016 (Time)

For time, with a team of 2 complete the following:

“Grace” – 30 Clean & Jerks [135/95]
“Helen” – 3 Rounds: 400m run, 21 KB Swings [53/35], 12 Pull-Ups

“Grace” – 30 Clean & Jerks


SAVE A PAIR. SAVE A LIFE.

Goinggggg UP!

Outerbridge CrossFit – CrossFit

Warm-up

1: Dynamic Warm Up (No Measure)

TBD by Coach
[10min to squat prep!]

Weightlifting

2a: Back Squat (8,8,6,6@65,70,80, 85%)

2b: Front Squat (5,5,5,5@60,70,75,80%)

Metcon

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 KB Swings

10 S.Arm Alt DB Snatch[70-75/40-50]
10 Handstand Push-Ups

Extra Credit

4: Coach Ab’s (Day 27: 300 Toe Touches)

1492

Outerbridge CrossFit – CrossFit

Warm-up

1a: Foam Roll (No Measure)

Upperback/Lats

1b: Dynamic Warm Up (No Measure)

TBD by Coach
Classic Dynamic + Snatch Progression as a group x2! [PVC & Bar]

Weightlifting

2: Snatch (See complex below…)

5-7sets of: Snatch Pull, Below Knee Power Snatch, High Hang Squat Snatch

Metcon

3: Metcon (Time)

For Time:

800m run

15 Hang Power Sn [115/85]
30 knees 2 elbows

45 sumo dl high pulls [45/35]
800m run

Extra Credit

4: Coach Ab’s (Day 26: 100 Leg Levers)

Climb

Outerbridge CrossFit – CrossFit

Coach Ab’s (Day25: 1,000 Mountain Climbers for time!)

DO NOT BREAK UP THROUGHOUT DAY IN B/W FOOTBALL, MIMOSAS, PIZZA, OR ANY OTHER NON-AB STYLE ACTIVITIES LOL!

Rep N’ Run

Outerbridge CrossFit – CrossFit

Warm-up

Ellis St. Hill (No Measure)

5x + Dynamic warmup + 2min squat hold + team prep

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 24 of:

Partner 1: 400m run

__________________________

Partner 2:

AMRAP of:

8 S.Arm[alt] DB Snatches (M:55-75lb, F: 25-50)

16 Box Jumps [24/20]
8 Eight Count Body Builders

16 Toes 2 Bar (or rings)
P2 stops working when P1 finishes 400m run. P1 then picks up reps where P2 left off…[31 Heroes Style].

Rx= 70 or 75lb Db for males and 45 or 50lb Db for females. Toes 2 Rings is NOT Rx!

Extra Credit

Coach Ab’s (Day24:3x Burnout SitUps w/2min rest b/w attempts)

You should have your total from last time. #perfectsitups

The Dirtiest 30

Outerbridge CrossFit – CrossFit

Warm-up

Foam Roll (No Measure)

[Snatch prep] Upperback, low back

Dynamic Warm Up (No Measure)

TBD by Coach
Classic Dynamic

Snatch Progression (No Measure)

5reps each: jumpNshrug, scarecrow, turnover, overhead dropsquat, below knee squat snatch

(Barbell for Rx athletes/PVC for newbies)

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Extra Credit

Coach Ab’s (Day23: 75 Turkish Get-up Crunches [ea.])

Lungs!

Outerbridge CrossFit – CrossFit

Metcon (Time)

For Time:

100-80-60-40-20 Double Unders

50-40-30-20-10 Wallballs [20/14]
25-20-15-10-5 Burpees

Extra Credit

Coach Ab’s (Day22: 100 Dynamax MedBall Chops)

Push N’Pull De-load

Outerbridge CrossFit – CrossFit

Warm-up

Atlantic (No Measure)

800m run
+class dynamic, pigeon 2min per leg

Dynamic Warm Up (No Measure)

TBD by Coach
3 rounds for quality: 3 wall walks, 9 push ups, 12 spider crawl

Weightlifting

Push Press (5,5,5@40,50,60%)

Deadlift (5,5,5@40,50,60%)

Auxiliary

Sled Push (200m heavy)

Prowler or Dog sled

Extra Credit

Coach Ab’s (Day21: 10min Low Plank)

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