06/29/2016


CrossFit Hook’d – CrossFit

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Metcon

Both: Metcon (Time)

Rolling 30’s

30 Deadlifts 255/175

30 Burpee over bar

30 Wall ball 20/14

300m Run

30 Kb / Db Snatch

30 Box jumps 24/20

30 Push-ups
do 3 100m sprints for the 300m total

Db/ Kb snatch is alternating.

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06/28/2016

CrossFit Hook’d – CrossFit

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Weightlifting

Both: Overhead Squat (6×3)

Metcon

Both: “7 Minute Abs” (Time)

21-15-9 Power snatches (95/65)

5 Barbell rollouts after each round (from kneeling position, touch barbell to thighs, roll out until belly touches deck, roll back to thighs)

Optional Cash Out

Both: Metcon (Time)

200m Sled Drag 70/35

25 burpees

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06/27/2016


CrossFit Hook’d – CrossFit

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Weightlifting

Fit: Front Squat (4×8)

Perf: Front Squat (5×4)

Metcon

Fit: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

9 Push-ups

12 KB headcutter

15 Sit-ups

100m Run

Perf: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

7 HPSU

12 KB headcutter 35/26

15 T2b

100m Run

Optional Conditioning

Both: Metcon (Time)

For time:

40 Air squats

200m run

10 hollow rocks

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06/26/2016

CrossFit Hook’d – CrossFit

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Metcon

Both: Metcon (4 Rounds for reps)

TABATA Classic

Med Ball Cleans 20/14

20m OH barbell Walk 85/55

Sledge hammer Swings

Row-cals

Weightlifting

Both: Clean (2 rep MAX )

10min time cap to establish a 2 rep clean max.

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06/25/2016


CrossFit Hook’d – CrossFit

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Weightlifting

Fit: Deadlift (6×4)

Perf: Snatch Grip Deadlift (6×3)

Metcon

Both: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 OH plate lunges 45/25

12 Wall Ball 20/14

10 Burpee KB swings 53/35

100m Run
Rest 2 min

Both : Metcon (AMRAP – Reps)

5 min Time cap:

200m Run

AMRAP SU / DU

Posted in Blog | Comments Off on 06/25/2016

06/24/2016


CrossFit Hook’d – CrossFit

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Metcon

Both: Metcon (AMRAP – Rounds)

EMOM 30:

min 1: 50m Sled Sprint 35/15

min 2: 2 Cleans 225/165

min 3: 10 T2b / K2e

min 4: 2 RC / 4 Scaled RC

min 5: REST

Posted in Blog | Comments Off on 06/24/2016

06/23/2016


CrossFit Hook’d – CrossFit

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Weightlifting

Fit: Strict Banded Pull-up (6×5)

Perf: Strict pull-ups (5 x Max Reps )

Metcon

Both: Metcon (4 Rounds for reps)

TABATA Classic:

Thrusters 75/55

AD-cals

Power Snatch

Air Squats

Posted in Blog | Comments Off on 06/23/2016

06/22/2016


CrossFit Hook’d – CrossFit

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Weightlifting

Fit: Split Jerk (5×3)

Perf: Split Jerk (6×2)

Pause in dip 2 sec. on first rep

Metcon

Fit : Metcon (Time)

3 Rounds:

20 FR lunges

15 KBS

100m Suit Case KB carry

15 Push-ups

Perf: Metcon (Time)

4 Rounds:

20 FR Lunges 95/65

20 KBS 53/35

100m Suit Case KB carry

10 HSPU

Posted in Blog | Comments Off on 06/22/2016

06/21/2016


CrossFit Hook’d – CrossFit

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Weightlifting

Both: Front Squat (7, 5, 3, 3, 3, 3 )

Metcon

Both: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 OHS 75/55

10 Burpee over bar

15 Push press

10 Box jumps 24/20

50 DU / 100 SU

Posted in Blog | Comments Off on 06/21/2016

6/20/2016


CrossFit Hook’d – CrossFit

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Metcon

Both: Metcon (AMRAP – Rounds)

EMOM 10:

min 1: 2 Clean and Jerk

min 2: 8 Pull-ups
add weight every set on clean and jerk

Both: Metcon (AMRAP – Rounds)

EMOM 10:

min 1: 15 cal row

min 2: 20 sit-ups

Both: Metcon (Time)

800m Run

Posted in Blog | Comments Off on 6/20/2016