Session 1
Mixed Modal
With a Partner:
4000m *500m splits
Partner 1: Row 500m
Partner 2: 5 KB Push Press Left Arm, 5 KB Push Press Right Arm, Max Front Rack Hold

Session 1
Mixed Modal
With a Partner:
4000m *500m splits
Partner 1: Row 500m
Partner 2: 5 KB Push Press Left Arm, 5 KB Push Press Right Arm, Max Front Rack Hold

Session 2
Snatch Pulls 5×3@90%
Weighted Pull-ups 3-4 sets to find 5rm
Accumulate 3:00 tuck/L Sit

Mixed Modal

0:00-1:00
AMRAP of Alternating DB Snatches
1:00-5:00
AMRAP of:
20 Squats
20 Sit Ups
5:00-6:00
AMRAP of Alternating DB Snatches
6:00-10:00
AMRAP of:
20 squats
20 sit ups
10:00-11:00
AMRAP of Alternating DB Snatches

Mixed Modal
Open Wod 15.3
14 minute AMRAP
7 RMU
50 Wall Balls
100 Double Unders

Mixed Modal
10 minute AMRAP
10 Double KB Lunges 1:1
10 Double KB Swings (Russian)
10 Toes to bar

Weightlifting Wednesday

On a running clock:
0:00-5:00 to find heavy single strict press
5:00-10:00 to find a heavy single push press
10:00-15:00 to find a heavy single push jerk
Then, for time:
30 Shoulder to Overhead @50% of push jerk max

Session 1
On a running clock:
0:00-5:00 to find heavy single strict press
5:00-10:00 to find a heavy single push press
10:00-15:00 to find a heavy single push jerk
Then, for time:
30 Shoulder to Overhead @50% of push jerk max

Session 2
1. 5 rounds NFT rest 3 min Btwn rounds
A. Assault Bike 25 calories
B. Stone 2 shoulder x10 heaviest possible
Each round is an all out max effort sprint to complete.
2. Incline Bench TYI’s: 3×12
3: Palloff Press accumulate 2 min each side

Mixed Modal
With a partner
Every 3:00 for 18:00
30 calorie row
20 box jumps
10 hang squat cleans @115/85 (5 each, unbroken)

Mixed Modal
100 Bar Over Burpees
*Every minute on the Minute:
3 Power Snatches @95/65

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860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

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