CrossFit Hartford

Skill: Pistol Squat Progression- Perform a 12 min 6 rep alternating( 3 each leg) EMOM) only scaling options allowed are Pistols to a box or Roll-Up.

Mixed Modal
5 Rounds For Time
TGU x 5 (each arm) @55/35
T2B x 25
DBLU x 50

Use remaining Class time to work on any weekness!

Skill: Kipping Pull-ups- 10 Min 5 Rep EMOM. If you don’t have 3 or more strict pull-ups, Perform a 10 min EMOM of 3 negative Pull-ups or 3×5 sec ISO holds.

Warm UP Snatch ABC’s – C’s

Strength: Snatch Balance 5 RM
5-5-5-5-5-5

Mixed Modal:
15 min AMRAP
Sit-ups x 20
Step-Ups x 10 each leg @45/25 DB
Push-ups x 20

Skill: Snatch ABC’s Warmup

Snatch 3RM
3-3-3-3-3-3

Mixed Modal
3 rounds of 3min work 60 sec rest
For Reps + Time
@95/65
3 DL
3 Power Cleans
3 Front Squat
3 Bar Facing Burpees

After your last round rest for exactly 60 sec then run 1200m

Skill: ABC Clean Warmup

Mixed Modal
Death By Squat Clean Thruster
@115/85

If you catch in the power position you must perform a front squat thruster to finish the rep!

Skill- Snatch ABC Warmup B’s only!

Then review Press Progression

Strength: Any Jerk 5RM
5-5-5-5-5-5

Mixed Modal
For Time
30 Power Snatches @95/70
30 Plyo Push-ups
30 lunge jumps
30 C2B Pull-ups

Skill- Pull-ups:no bands today! If you have strict pull-ups perform a 4Rep 10 min EMOM. If your scaling pull-ups your options are 1) a 2 rep 5-7 sec negative or 2) a 10-15 sec isometric hold w/ you chin above the bar. Say goodbye to the bands too many of you depend on them!

Mixed Modal
5 rounds for time
400 m run
15 T2B
15 weighted sit-ups (heaviest possible)