Blog Grid

Garrett

CrossFit Hickory – Personal TrainingAssault Pyramid (Time)3-6-9-12-15-12-9-6-3
Clean and Jerks(13…


Garrett

CrossFit Hickory – Personal TrainingWarm up
1k row
30 air squats
20 push upsBack Squat EMOM (3 re…


Garrett 02/19/2017

CrossFit Hickory – Personal TrainingWarm up (not for time)
30 DUs
20 pistols
15 CTBCore-diac arre…


Garrett’s 02/19/2017

CrossFit Hickory – Personal TrainingWarmup:
5 min Bike
Wall Ball 3×8 (16/14) (14/12 Scaled)

Body…


02/08/2017

CrossFit Hickory – Competitors TrainingPower Clean & Power Jerk60%/2
65%/2
70%/2Clean…


02/07/17

CrossFit Hickory – Competitors TrainingMetcon (No Measure)Row Conditioning
3 sets of: 6x200m, :20…


01/31/2017

CrossFit Hickory – Competitors TrainingMetcon (No Measure)3 sets of: 5x200m, :20 rest
Rest 1:00 b…


01/27/2017

CrossFit Hickory – Competitors TrainingSnatch60%/2
70%/2
75%/2
80%/2
85%/1
90…


01/24/2017

CrossFit Hickory – Competitors TrainingMetcon (4 Rounds for reps)AMRAP 3:
21 Deadlifts (155/105#)…


01/23/2017

CrossFit Hickory – Competitors TrainingSnatch60%/1
70%/1
75%/1
80%/1
85%/1
90…


01/16/2017

CrossFit Hickory – Competitors TrainingSnatch60%/1, 70%/1, 75%/1; 80%/1, 85%/…


01/13/2017

CrossFit Hickory – Competitors TrainingSnatch60%/1
65%/1
70%/1
(75%/1)3Clean & Je…


01/11/2017

CrossFit Hickory – Competitors TrainingClean & Jerk60%/2
65%/2
70%/2Clean Pull(80&#37…


01/10/2017

CrossFit Hickory – Competitors TrainingMetcon (AMRAP – Rounds and Reps)”Marston”
AMRAP 20:
1 Dead…


01/09/2017

CrossFit Hickory – Competitors TrainingSnatch60%/2
65%/2
70%/2Snatch Pull(80%/3)3…


01/06/2017

CrossFit Hickory – Competitors TrainingSnatch65%/3
70%/3
75%/3
80%/2
(85%/1)2…


01/04/2017

CrossFit Hickory – Competitors TrainingClean & Jerk60%/2+1
65%/2+1
70%/2+1
75%/2+…


01/03/2017

CrossFit Hickory – Competitors TrainingMetcon (5 Rounds for reps)5 Rounds, for max reps:
1:00 Row…


December 28, 2016

CrossFit Hickory – CrossFitWeightliftingSingle Arm Dumbell Press (5 X 5)Kneeling! 2 sets light, t…


12/23/16

CrossFit Hickory – Competitors TrainingSnatch65%/4
70%/4
75%/4
80%/3
(85%/3)2…


12/21/16

CrossFit Hickory – Competitors TrainingPower Clean + Power Jerk60%/2+1
70%/2+1
(75%/2…


12/20/16

CrossFit Hickory – Competitors TrainingMetcon (No Measure)9 Rounds:
1:40 on, :20 off
*Rest 2 min …


12/19/16

CrossFit Hickory – Competitors TrainingSnatch60%/3
65%/3
70%/3
(75%/3)3Snatch Pul…


12/16/16

CrossFit Hickory – Competitors TrainingSnatch60%/2
65%/2
70%/2
(75%/2)2Clean & Je…


12/14/2016

CrossFit Hickory – Competitors TrainingPower clean(65%/2)3Clean Pull(75%/3)3Back Squat(65…


12/09/2016

CrossFit Hickory – Competitors TrainingSnatch65%/3
70%/3
75%/3
80%/2
85%/1
90…


12/07/2016

CrossFit Hickory – Competitors TrainingClean & Jerk60%/3+1
65%/3+1
70%/3+1
75%/3+…


12/06/2016

CrossFit Hickory – Competitors TrainingMetcon (3 Rounds for reps)”Wise Men”
AMRAP 3:
Macho Man (1…


12/05/2016

CrossFit Hickory – Competitors TrainingSnatch60%/3
65%/3
70%/3
75%/3
(80%/3)2…


12/02/2016

CrossFit Hickory – Competitors TrainingSnatch65%/3
70%/3
75%/3
80%/2
(85%/1)3…


11/30/2016

CrossFit Hickory – Competitors TrainingSnatch60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3Ba…


11/29/2016

CrossFit Hickory – Competitors TrainingMetcon (3 Rounds for reps)Conditioning AMRAP 3:
15 Calorie…


Community WOD

CrossFit Hickory – CrossFitMetconMetcon (Time)”Running Annie”

50-40-30-20-10
Double Unders/S.U. …


11/18/16

CrossFit Hickory – Competitors TrainingSnatch65%/2
70%/2
75%/2
80%/1
85%/1
90…


11/16/2016

CrossFit Hickory – Competitors TrainingClean & Jerk60%/2
65%/2
(70%/2)3Clean Pull(80&…


11/15/2016

CrossFit Hickory – Competitors TrainingMetcon (Time)For time:
2K Row


11/14/16

CrossFit Hickory – Competitors TrainingSnatch60%/2, 65%/2; (70%/2)3Snatch Pull(80&#37…


11/11/16

CrossFit Hickory – Competitors TrainingSnatch65%/2
70%/2
75%/2
80%/1
85%/1
90…


11/09/2016

CrossFit Hickory – Competitors Training Clean & Jerk60%/3+1
65%/3+1
70%/3+1
75%/…


11/08/16

CrossFit Hickory – Competitors TrainingMetcon (AMRAP – Rounds and Reps)AMRAP 4
“Fran”
21-15-9
Thr…


11/07/16

CrossFit Hickory – Competitors Training1. Snatch60%/4
70%/4
75%/4
(80%/4)22. Snat…


11/04/16

CrossFit Hickory – Competitors TrainingSnatch65%/2
70%/2
75%/2
80%/1
85%/1Cle…


11/02/2016

CrossFit Hickory – Competitors TrainingClean & Jerk60%/3+1
65%/3+1
70%/3+1
(75%/3…


11/01/2016

CrossFit Hickory – Competitors TrainingMetcon (AMRAP – Rounds and Reps)1. Conditioning
AMRAP 4:


10/24/16

CrossFit Hickory – Competitors TrainingBacksquat1 Rep Max BackSquat


10/22/16

CrossFit Hickory – Competitors TrainingGrace (Time)30 Clean & Jerks #135/95


10/21/16

CrossFit Hickory – Competitors Training () : Metcon (AMRAP – Reps)”Open 13.4″
AMRAP 7:
3 Clean & …


10/19/16

CrossFit Hickory – Competitors TrainingHang Squat Cleans5x3 at 70% – from mid thigh, drop fro…


Tuesday May 17, 2016

CrossFit Hickory – CrossFitWeightliftingSquat Snatch (10 sets built to heavy single )record heavi…


Community WOD 4/2/16

CrossFit Hickory – CrossFitPartner Met-Con 1Metcon (AMRAP – Rounds and Reps)20 Min AMRAP:
Run 100…


Competitors 3/30/16

CrossFit Hickory – Competitors TrainingWarm-upWarm-up (No Measure)75 bar facing burpees… Hit 60…


Friday March 11, 2016

CrossFit Hickory – CrossFitSkill SetHSPUWeightliftingFront Squat (1×5@40% 1×5@50% 1×5@60&…


Thursday March 10, 2016

CrossFit Hickory – CrossFitMetconMetcon (AMRAP – Rounds and Reps)8 min AMRAP
5 pull ups
10 push u…


Wednesday March 9, 2016

CrossFit Hickory – CrossFitWeightliftingDeadlift (1×5@40% 1×5@50% 1×5@60%)Push Press …


Tuesday March 8, 2016

CrossFit Hickory – CrossFitWeightliftingSnatch (3×5)Clean and Jerk (3×5)MetconMetcon (AMRAP – Rou…


Monday March 7, 2016

CrossFit Hickory – CrossFitWeightliftingBack Squat (1×5@40%, 1×5@50% 1×5@60%)Shoulder…


Friday March 4, 2016

CrossFit Hickory – CrossFitWeightliftingFront Squat (1×5@75% 1×3@85% 1×1+@95%)use 90&…


Thursday March 3, 2016

CrossFit Hickory – CrossFitMetconMetcon (AMRAP – Rounds and Reps)Death by burpee ball slamsMobili…


Wednesday March 2, 2016

CrossFit Hickory – CrossFitWeightliftingPush Press (1×5@75% 1×3@85% 1×1+@95%)Deadlift…


Monday February 22, 2016

CrossFit Hickory – CrossFitWeightliftingBack Squat (1×3@70% 1×3@80% 1×3+@90%)Shoulder…


Tuesday February 2, 2016

CrossFit Hickory – CrossFitWeightliftingSnatch (High hang X2 low hang X1 (3sets at 65%) )Clea…


Open Prep

CrossFit Hickory – Competitors TrainingMetcon (Time)Teams of 2:
10-9-8-7-6-5-4-3-2-1 reps for tim…


Thursday January 28, 2016

CrossFit Hickory – CrossFitMetconMetcon (Time)3 rounds
200m run
20 alternating lunges
20 sit upsM…


Tuesday January 26, 2016

CrossFit Hickory – CrossFitWeightliftingSnatch (3 pos x5 sets @ 65%)Clean (3 pos x5 sets @ 65…


Monday January 25, 2016

CrossFit Hickory – CrossFitWeightliftingBack Squat (1×3@70%, 1×3@80%, 1×3+@90%)Should…


Open Prep

CrossFit Hickory – Competitors TrainingB) GHDs  3×10 Glute Ham Raises (NOT abs)A) Deadlift5×2 at …


Open Prep

CrossFit Hickory – Competitors TrainingA) Clean and Jerk (5×1)5×1 @85%B) Bench Press (3×2)3×2…


Open Prep

CrossFit Hickory – Competitors TrainingMetcon (Time)Elizabeth”
21-15-9
Squat Cleans, 135/95
Ring …


Open Prep

CrossFit Hickory – Competitors TrainingSnatch complex (5×1 )Power Snatch + OHS + Hang Squat Snatc…


Wednesday July 20, 2016

CrossFitWeightliftingShoulder Press (3 reps at 70%)8 min EMOMMetconMetcon (Time)2000m row
Eve…