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CrozzFit XT weight lifting icon

Hero WOD HAMMER

CrossFit XT - CrossFit


Warm-up

Warm-up (No Measure)


2 Min Row then 2 rounds:
10 Air Squats
10 Banded Good morning
10 Inchworm Push Up
10 Kipping Swings
10 Hollow body Rocks

Warm-up (No Measure)


Barbell + Pull up warm up:

Empty Bar Set: 5 RDL + 5 Power Clean + 5 Front Squat + 5 Strict press + 5 Push Press + 5 Push Jerks
2-3 Builds to Work Weight:
1. 5 Power Clean + 5 Front Squat + 5 Push jerk
2. 3-3-3 at work weight

3-5 Strict Pull Up
3-5 kipping pull up

Metcon

Hammer (5 Rounds for time)


5 Rounds, each for time of:
5 Power Cleans, 135#
10 Front Squats, 135#
5 Jerks, 135#
20 Pull-ups
Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here

Posted on September 2, 2018