Session 1
E3MOM 30 min
Power Snatch x2 building each round Starting at 60% of 2rm Snatch build to a max, if you find your max before 30 min drop to 80% and finish the remaining rounds.

Session 2
1) 20 minute sled march @135/95
Every 2:00 = 10 burpees (no red mats in parking lot, I will place rubber mats outside for you to use.)

2) 24 minute alt emom
a) 3-5 chin-ups (add weight if possible
b) :15 L sit on Parralettes

3) Z press 5×12@45/35 add 10-20 lbs if your form is perfect. If you are struggling to do this use a seated position against a wall.

Session 1
Row Row Row 2 bar
16 min AMRAP
In Teams of 2
40/30 Calorie Row
30 Toes to Bar
24 Barbell Reverse Lunges (115/80)
18 Strict Ring Dips

Session 2
1) E3MOM for 21 min
Sprint 200 m

2) For time
10-8-6-4-2
HSPU
FS @225/160

3) Pendelay Row: 5×5@75,80,85,90,90% of 5rm

Session 1
Nasty Girls
For Time
3 Rounds
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)

Session 2
1) Snatch: 5×3 @70,75,80,85,85%

2) Snatch Grip DL: starting at 90% of 2RM Build to a 3rm

3) GHD Sit-ups: x50 for Time

Session 1
5 rounds for time:
21 reverse Lunges from a plate Alternating
15 Burpees to a plate
9 HSPU

Session 2
1) Snatch Pull + 5 second eccentric + Snatch: (1+1+1)x2@50,60,65,70,75,80,80%

2) Snatch Grip Push Press: 5×5 building

3) Incline Row w/ 2 sec pause: 5×10

4) Not for time
3 rounds
1) Hyper Ext x15
2) Swiss Ball Curls x15-20
3) Russian Twist x 15(2:1)

Session 1
E3MOM 30 min
Front Squat x2
Starting @70% of your 2rm clean add 5-10 lbs per round until you find a max. If you find a max before time has expired, drop to 80% of your heaviest lift for remaining time.

Session 2
1) Pendelay Row: 3-5 sets to find a 5RM (please make these perfect don’t get ignorant we will be using this as part of your strength progressions)

2) Weighted Dips: 5×5@80,85,90,90,90% of your 5rm

3) 5 rounds
Sled Shuttle x100m @135/90
HS walk x50 ft in 25 foot increments.

4) 4 way plank: accumulate 2 min each position

Session 1
9 min AMRAP
3,3,6,6,9,9,12,12…..
S2OH 135/95
T2B
*RX+ 185/130

Session 2
1) Every 90 sec for 15 min
Row 12/10 cal
Power Clean + Hang Power Clean @85% of your 2rm
*limit efforts to 40 sec or less if you miss a round rest following round then begin again.

2) 5 rounds
Not for time
GHD Raise: x10
Incline Bench TYI”s: x12
V-up mat pass: x15

Session 1
1) Every 3 min for 18 min
Sprint 6×200

2) Power Snatch + Hang Snatch: @60,65,70,75,80,85% of 2rm

3) Push Press: 5 x3 @80,85,90,95,95%+ of 3rm

Session 2
20 Min AMRAP
Farmers Walk 200m
Alternating Goblet Lunges x20
Sit-ups x20
Push-ups x20

Session 1
OH Squat: E3MOM for 30 min build to a 2rm. Start at 70% of your 2 rm Snatch. If you finish before 30 min drop to 80% of your heaviest lift and finish the rounds.

Session 2
1) Close Grip Bench: 5×10 building
2) Incline DB Row w/ 2 sec pause: 5×10 building

3) 5 rounds
Every 4 min for 20 min
Row 250 M
10 hang power cleans @155/110
5 Burpees box jumps

Session 1
For time
25 Wall Balls
15 DL 225/155
25 Wall Balls
12 DL 255/175
25 Wall Balls
9 DL 275/195
25 Wall Balls
6 DL 295/205
25 Wall Balls
3 DL 315/225
Rest exactly 1 mi Btwn rounds
RX wallballs are unbroken

Session 2
1) 10 rounds for time
200m sled shuttle
HSPU x7-10 (deficits or strict if possible)

2) 1 Arm DB Row: 5×12 each arm

3) V-up mat pass: x100 break up any way

Session 1
Conditioning
5 rounds for time:
20 Air Squats
10 C2B pull-ups
400 m Run

Session 2
1) Weighted Dip: 1-3 sets to find a 5rm (warm up well and mobilize before you do this)

2) 5 rounds
Upright BB Row x10*
GHD Sit-up x15
Single Leg DB RDLx 12 (each leg)*
Rest exactly 90 sec Btwn rounds
*increase weights each round

Find us

 

Follow us

 

Instagram

 

Contact us

 
if you are interested in stopping by, if you have never done CrossFit before please come try a FREE trial class?

Here are some easy ways to contact us. We hope to see you soon.


860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

Get our News Feed