Announcements

****Handful of tickets remain****

2024 HHCF SD vs LA Social – Ticket on Sale NOW!

Please place ticket orders by CLICKING HERE

Heavy Hitters CrossFit – CrossFit

Metcon (Time)

Partner Wod

You go, I go Style

60 Calorie Ski/Bike

60 Goblet squats 53/35

60 ground to over head with plate 45/25

120 double unders

60 thrusters 95/65

60 box jump overs 24/20

60 sumo deadlift high pulls 95/65

1 partner works, the other partner planks! Small sets work best today, to avoid failing on planks!

ModWod

Partner Wod

You go, I go Style

60 Calorie Ski/Bike

60 Goblet squats (relative weight)

60 ground to over head with plate (relative weight)

240 single unders

60 thrusters (relative weight)

60 box jump overs (relative height)

60 sumo deadlift high pulls (relative weight)

1 partner works, the other partner planks! Small sets work best today, to avoid failing on planks!

Announcements

****Handful of tickets remain****

2024 HHCF SD vs LA Social – Ticket on Sale NOW!

Please place ticket orders by CLICKING HERE

Heavy Hitters CrossFit – CrossFit

Snatch (Snatch Complex
3 power snatch + 2 hang squat snatch + 2 squat snatches
Build to a heavy complex for the day, this does not have to be touch and go. )

Metcon (Time)

Conditioning

3 rounds

12 overhead squats 115/75

6 burpees over bar

12 toe to bar

6 handstand push ups

ModWod

3 rounds

12 overhead squats (relative weight)

6 burpees

12 knee to elbow/KAHAP/2X sit ups

6 hand release push ups/mod push ups

Announcements

****Handful of tickets remain****

2024 HHCF SD vs LA Social – Ticket on Sale NOW!

Please place ticket orders by CLICKING HERE

Heavy Hitters CrossFit – CrossFit

Metcon (AMRAP – Reps)

Core Work

Min 1-12 kettle bell swings 53/35

Min 2-:45 second plank

Min 3-Max mountain climbers

Conditioning

12 minute AMRAP

7 pull ups

10 back rack lunges 135/95

200m run

ModWod

12 minute AMRAP

7 jumping/banded pull ups

10 back rack lunges (relative weight)

200m run

*200m run is 1 rep.

Announcements

****Handful of tickets remain****

2024 HHCF SD vs LA Social – Ticket on Sale NOW!

Please place ticket orders by CLICKING HERE

Heavy Hitters CrossFit – CrossFit

Metcon (Time)

Conditioning

4 rounds

9 deadlifts 155/105

20 double unders

6 hang cleans 155/105

20 double unders

3 push jerks 155/105

20 double unders

Rest 2 minutes

100m OH plate carry 45/25

20 burpees

100m OH plate carry 45/25

ModWod

4 rounds

9 deadlifts (relative weight)

40 single unders

6 hang cleans (relative weight)

49 single unders

3 push jerks (relative weight)

40 single unders

Rest 2 minutes

100m OH plate carry (relative weight)

20 burpees

100m OH plate carry (relative weight)

*Score is total time including rest.

Heavy Hitters CrossFit – CrossFit

Overhead Squat (Pause Overhead Squats
Heavy 5 rep for the day, make sure to get a full pause at the bottom of each rep. Below 90 is always the goal!)

Metcon (Time)

Conditioning

10 box jumps 24/20

40 alternating DB snatches 50/35

20 box jumps 24/20

30 alternating DB snatches 50/35

30 box jumps 24/20

20 alternating DB snatches 50/35

40 box jumps 24/20

10 alternating DB snatches 50/35

Rest 90 seconds

1 minute Max Toe to Bar Reps

ModWod

Conditioning

10 box jumps (relative height)

40 alternating DB snatches (relative weight)

20 box jumps (relative height)

30 alternating DB snatches (relative weight)

30 box jumps (relative height)

20 alternating DB snatches (relative weight)

40 box jumps (relative height)

10 alternating DB snatches (relative weight)

Rest 90 seconds

1 minute Max Toe to Bar Reps

*Score is WOD time. Note toe to bar reps.

Heavy Hitters CrossFit – CrossFit

Clean and Jerk (10 min. EMOM
Every Minute 1 Clean and Jerk
Start at 60% and Finish at 75% of Max. You can make the weight jumps however you choose to, as long as you start at 60% and end with 75%. )

Metcon (Weight)

Theresa’s Birthday WOD

5 Rounds

20 DUs

8 Single Arm DB OH Squats

8 DB Drags

8 Single Arm DB Push Press (L or R Arm)

8 Single Arm DB Push Press (Oposite Arm)

8 Alternating Weighted Box Step Ups (24/20)

Use the Same DB for All Moves

Rest 3 Minutes

3 Attempts to Build to a Heavy Clean and Jerk

Heavy Hitters CrossFit – CrossFit

Power Snatch (Snatch Complex
3 power snatch + 2 hang squat snatch
Build to a heavy complex for the day, 4-5 working sets to get there. )

Metcon (Time)

Conditioning

3 rounds

21 Wall balls 20/14

15 Burpees over bar

9 Deadlifts 225/155

ModWod

3 rounds

21 Wall balls 20/14

15 Burpees over bar

9 Deadlifts 225/155

Heavy Hitters CrossFit – CrossFit

Metcon (AMRAP – Reps)

Core work

12 minute EMOM

Minute 1- max sit ups

Minute 2- 14 DB Russian twists

Minute 3- 15-20 leg raises

Leg Raises

https://m.youtube.com/watch?v=Wp4BlxcFTkE

Rest 7-10 minutes

14 minute AMRAP

11 push press 115/75

11 box jumps 24/2

11 KB sumo deadlift high pulls 53/35

200m Farmers carry (switch arms at half way)

ModWod

14 minute AMRAP

11 push press (relative weight)

11 box jumps (relative height)

11 KB sumo deadlift high pulls (relative weight)

200m Farmers carry (switch arms at half way)

*Farmer carry is 1 rep

Heavy Hitters CrossFit – CrossFit

Push Press (Push press
Heavy set of 5 for the day )

Metcon (Time)

Conditioning

15-12-9-6

Front squats 135/95

4-3-2-1

Bar muscle ups

200m run

ModWod

15-12-9-6

Front squats (relative weight)

4-3-2-1

2X chest to bar/pull ups/ ring rows

200m run

Heavy Hitters CrossFit – CrossFit

Overhead Squat (Overhead squat
Heavy 5 rep for the day, heavier than last week!)

Metcon (Time)

Conditioning

5 rounds

35 double unders

12 kettle bell swings 53/35

6 toe to bar

:20 second plank

ModWod

5 rounds

70 single unders

12 kettle bell swings (relative weight)

6 knee to elbow/KAHAP/2X sit ups

:20 second plank