Session 1
Back Squat
5@65%
5@75%
5+@85%
Then,
3 rounds:
50 dubs
12 back squats @135/95
*from the floor

Session 2
1) Tempo Bench Press (3-3-0): 3-5 sets to find a 5rm the 2×85%
2) DB KB Front rack Alt Step Ups: 4×8 heaviest possible
3) 5 rounds NFT
GHD Razor Curls x5-10
Hollow Rock x25
V-Ups Matt pass x15

Session 1
15:00 to work to a heavy:
Front rack split squats 5×5 each leg
Then:
Alt Tabata for 12 rounds: (6:00)
Reverse lunges to a plate
Kb swings @53/35

Session 2
1. Clean Pulls: 5×3@90-105%
2. Weighted Pull-ups:5×5 building
3. accumulate 3.5 min tuck/list hold

Session 1
Mixed Modal
Every 3:00 for 12:00
50 Double Unders
15 Toes To Bar
5 Squat Cleans @135/95

Session 2
1. Snatch Pull x3 + Power Snatch : 3-5 sets to find max then 2@85%
2. Tempo Weighted Dips (3-3-3) : 3-5 sets to find a max then 2@85%
3. Assault Bike : 5 miles for time

Session 1
Tgu 5×2
Then:
Open Wod 16.3
7 minute amrap
10 power snatches @75/55
3 bar muscle ups

Session 2
1. Tempo Front Squat (3-3-0): 5×5 @90% of 5rm
2. Single arm KB ZPress: 5×7 building
3. GHD Razor Curls: 40 reps any way

Session 1
Partner wod
For time:
30 alternating kb snatches @53/35
40 calorie row
50 burpees to a plate
40 calorie row
30 alternating kb snatches @53/35

Session 2
3 rounds for time
Row 1000 meters
Unbroken Back Squats x15@185/135
Each row must be faster than the last. Or apply a 15 sec penalty per round.

Session 1
0:00-8:00
Find 1rm squat snatch
8:00-16:00
Find 1rm squat clean
16:00-24:00
Find 1rm deadlift

Session 2
Assault bike 8 miles (easy pace, keep it casual!)

Session 1
11.5
20:00 Amrap
5 power cleans @145/100
10 toes to bar
15 wall balls

Session 2
Jerk w/ 2 sec Pause in catch: 3-5 sets to find a 2rm then 2×2 @85%
Tempo Dips (3-3-3): 3-5 xME
Row for calories, rest 1:1 btwn: 10, 15, 20, 25, 30, 30, 25, 20, 15, 10

Session 1
For time:
30 Alternating kb push press
40 alternating front rack lunges
50 Russian kb swings

Session 2
No Hook, No Contact, No Feet Snatch: 3-5 sets to find a 2rm then 2×2 @85%
Tempo Pullup (3-3-3): 3-5 xME
2 rounds for time
25 Box Jumps
25 GHD Situps

Session 1
Mixed Modal
2 rounds:
2:00 Max Wall Balls @20/14
1:00 Rest
2:00 Max Burpee Box Jumps @24/20
1:00 Rest
2:00 Max Pullups
1:00 Rest

Session 2
1. Clean Pulls 5×3@90%
2. Tempo Pendlay Row (3-3-3) 5×5 @80,85,90,90,90%
3, GHD Sit Ups x60

Session 1
0:00-15:00
OHS: Find 3RM
then:
Drop to 50% and complete
21-15-9 OHS
42-30-18 Double Unders

Session 2
1. Clean Pull + Hang Clean + 2 Jerks: 3-4 sets to find a max
2. For time:
10-8-6-4-2
Bodyweight Bench
Hip Bridges @1.5-2x bodyweight

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860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

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