Session 1
E3MOM for 30:00
Deadlift x2
@60%
@65%
@70%
@75%
@80%
@85%
@90%
@90+%

Session 2
E3MOM for 30:00
100 m Sled Sprint (add weight if possible)

Not for time:
100 calories on Assault Bike

Session 1
Every 3:00 for 30:00 minutes
2 Hang Squat Snatches
Rounds 1-6
60%
65%
70%
75%
80%
85%
Rounds 7-10
90+%

Session 2
Front Squat 5×5@90% of 2RM
5 rounds NFT
GHD Razor Curls 5×10
Z Press 5×10
TYI 4×12

Session 1
“Double Jackie”
Teams of 2:
2k row
100 Barbell Thrusters @45
60 Pullups

Session 2
Toes to bar Complex x3

Every 2:00 for 20:00
30 dubs
10 Burpees
5 Pendlay Rows @80%

Session 1
12 minute AMRAP
3-6-9-12*
Push Ups
Front Rack Reverse Lunges @95/70

Session 2
14 SHSPU
Rest 1 minute
12 SHSPU
Rest :50
10 SHSPU
Rest :40
8 SHSPU
Rest :30
6 SHSPU
Rest :20
4 SHSPU

Rest 5 minutes

30-20-10
GHD Sit ups
Swiss Ball Hamstring Curls

Weightlifting Wednesday
Session 1
Every 3:00 for 30:00
Hang Clean (above the knee)x2
Rounds 1-6
65%
70%
75%
80%
85%
90%
Rounds 7-10
90+%
(Based of 2rm Clean and Jerk)

Session 2
Not for time
10 rounds:
40ft DB Bear Crawl
10 renegade rows + DB Burpees

Session 1
Teams of 2
4 rounds:
Row 250m
HS Hold (modify as needed)
*Rest 1:00 between rounds

Session 2
Vertical Shrugs 5×10
Banded Hollow Pullovers 5×10
Foot elevated Hip Pull 5×10

Session 1
Mixed Modal
“Mickey O’Neil”
21-15-9
Power Snatches
Run 400 m
21’s = 95/70
15’s = 115/80
9’s = 135/95
***12 minute Cap

Session 2
E3MOM for 21 minutes:
Front Squat x3 @70% of 2rm
Weighted Dips x3@90% of 5rm

then:
5 rounds:
10-15 Banded Seated Rows
10 SLDL on Bosu Ball
Side Planks (accumulate 2:00 each side)

Session 1
Mixed Modal
“Midline Madness”
12 minute AMRAP
2-4-6-8-10*
SDHP @95/70
Sit ups

*Once you complete the round of 10, go back to 2 and start round over.

Session 2
Row 2×2000 m @ 80% of 2k pace
Rest 12 minutes between

Weighted Hip Bridges 5×5 heaviest possible

GHD Russian Twists 5×20

Session 1
Weightlifting Wednesday
1. Every 2 minutes for 20:00
1 Power Clean + 2 Jerks (based off 2rm jerk from 6/28)
Rounds 1-5
65%, 70%, 75%, 80%, 85%
Rounds 6-10
90-95%

Then:
Tabata row for calories

Session 2
1. E3MOM for 21 minutes:
Bike 21/16 cal
Front Squat x5@70% of 2rm

2. Matt pass V ups x50
3. Arch rocks x50

Session 1
“KB Kitchen”
8 min AMRAP
Using a KB @53/35lbs
Right Arm
8 KB Snatches
8 KB Push Press
8 Front Rack Reverse Lunges
Left Arm
8 KB Snatches
8 KB Push Press
8 Front Rack Reverse Lunges

Session 2
1) Weighted Dips: 5×5@80-95% of your 5rm

2) For time:
Cal Assault Bike 42
GHD Sit-up 21
Cal Assault Bike 30
GHD Sit-up 21
Cal Assault Bike 18
GHD Sit-up 21

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860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

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