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CF Hannam program for 2024.2.19~2.25

2024. 2.19 (Mon)


CrossFit


Strength / Skill
Shoulder Press
3-3-3-3-3
*Increase weight as you go.


Conditioning
AMRAP in 12 Minutes
10/8 Cal Row
10 Single Arm (R) DB Hang Power Clean + Jerks (50/35lb)
10/8 Cal Row
10 Single Arm (L) DB Hang Power Clean + Jerks


Boot Camp


Strength / Skill
4 Sets
10 DB Presses
20 Single Arm DB Rows (R10+L10)


Conditioning
6 Rounds for Time
15/12 Cal Row
10 Single DB Devil’s Presses (R5+L5)
1 Min Rest

 


2024. 2.20 (Tue)


CrossFit


Strength / Skill
Back Squat
5 Sets x 3 Reps @87% of 1RM


Conditioning
9 Rounds for Time
3 KB Goblet Squats (24/16kg)
6 KB Goblet Reverse Lunges
9 KBS
12 Single Leg V-Ups


Boot Camp


Strength / Skill
Back Squat
4 Sets x 3 Reps


Conditioning
2 Mins On / 1 Min Off x 6R
In the 2 Minutes
30s: Front Lunges w/ MB
30s: Reverse Lunges w/ MB
30s: Curtsy Lunge MB Slam
30s: MB Mountain Climber

 


2024. 2.21 (Wed)


CrossFit /Boot Camp

 

Conditioning
EMOM for 24 Minutes
OTM
5 Pull Ups
10 Push Ups
15 DUs

 


2024. 2.22 (Thu)


CrossFit

Conditioning
EMOM for 20 Minutes
OTM 1 Squat Snatch
*Start with 70% of 1RM and increase weight as you go.


Boot Camp


Strength / Skill
4 Sets
10 DB Romanian Deadlifts
10 Weighted Sit Ups


Conditioning
40s On /20s Off x 5R
1: Inchworm to Taps w/DB
2: Alternating Single DB Hang Power Snatch
3: DB Death March
4: DB Cross Thruster

 


2024. 2.23 (Fri)


CrossFit/Boot Camp


Conditioning
Partner AMRAP in 22 Minutes
P1: 1 Rope Climb
5 Hang Power Cleans + 5 Shoulder to Overheads (Barbell 115/80lb, Dumbbells 50/35lb)
P2: Elbow Plank
*Switch roles after 5 S2O.

 


2024. 2.24 (Sat)


Hannam Heroes



5 Rounds for Time
400m Run
5 Squat Cleans (185/125lb) or 7 DB Squat Cleans (50/35lb)
10 Burpee over Bar / DB
10 T2B

 


2024. 2.25 (Sun)


Metcon


Threshold Training
2 Mins On / 4 Mins Off x 7R
In the 2 Minutes
250/200m Row
10 Box Jump Overs (24”/20”)
ME KBS (24/16kg)

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