Session 1
0:00-2:00
AMRAP No Push Up Burpees To A 45# Plate
2:00-3:00
Rest
Then, for time:
15-10-5-10-15
Pull-ups
Hand Release Push Ups

Session 2
1) Clean Pull + Hang Power Clean + Thruster: build to a max for the complex then 2×1+1+1@85% of best lift
2) Assault bike: 100 cal for time

Session 1
In 15:00,
Find 2rm hang clean
Then:
12-9-6
Hang power cleans @50% of 2rm
Bar over Burpees

Session 2
5 rounds
Sled Shuttle x100 m @sled +180/135
GHD sit-ups x10
Strict Dips x20
Rest 3 min Btwn rounds

Session 1
TGU 5×2
Then:
3 rounds for reps:
1:00 kb swing
1:00 box jumps
1:00 wall balls
1:00 rest

Session 2
1. Box Squat: 3-5 sets build to a 5rm the 2×5@90%
2. 2 x 2 min rounds: accumulate as many sets of 10 unbroken Strict Pull-ups as possible. * rest 2 min Btwn
3. GHD Razor curls x50 break up any way

Session 1
With a partner:
0:00-3:00 Amrap Clean and Jerks @135/95
3:00-4:00 Rest/Transition
Then: for time:
50-40-30-20-10
Calorie row
Wall balls

Session 2
1) 5 rounds not for time.
A) Weighted Pull-up: x5 building each set
B ) DBL KB Reverse lunge: x7 each leg

Session 1
Mixed Modal
15 minute AMRAP with a partner
9 box jumps
6 american kb swings
3 squat cleans@135/95

Session 2
1. 10 rounds: :30 on:30 off : air dyne for calories
2. Physio Ball hamstring curls 3×12
3. Banded Curls 3x:30
4. Banded Extensions 3x:30

Weightlifting Wednesday
Every 3:00 for 30:00
Snatch Grip Deadlift + 3 second eccentric + Snatch
*Start at 50-60%, adding 5-10 pounds each interval until you find a max for the complex.

Session 2
For Time:
3 rounds for time:
Row 1000m
Bike 1 mile
Man Maker Burpees x10

Mixed Modal
Min 1: 12/10 Cal Row
Min 2: 12 Burpees
Min 3: AMRAP Shoulder to Overhead @95/65
Min 4: Rest
Min 5: 12/10 Cal Row
Min 6: 12 Burpees
Min 7: AMRAP Hang Power Cleans @115/85
Min 8: Rest
Min 9: 12/10 Cal Row
Min 10: 12 Burpees
Min 11: AMRAP Deadlifts @135/95

Session 2
Inverted Pike to Hollow 4×8
1-Arm DB Bench 5×5 building to heaviest
Midline Complex: 5 rounds alternating with a partner

Session 1
Weightlifting Wednesday
Every 3:00 for 30:00
60%
65%
70%
75%
80%
85%
90%
3×2@95%

Session 2
5 rounds:
Rest 3 minutes between
Assault Bike 20 calories
Tractor Pulls x50 yards

V up mat passthroughs x50

Incline Bench TYI 3×12

Session 1
“Mr. GOODBAR”
30-20-10
Row for calories
Toes to bar

Session 2
1) Front Squat: 5×3 @85% 2rm
2) Power Clean: @70,75,80,80,82.5% 2rm
3) Weighted Dips: 5×5 building

Session 1
“ZEDS DEAD”

15 minute amrap
5 db lunges each side
5 db power cleans
5 db push press
200m run
*if you break mid set, perform 5 burpees

Session 2
1) Hang Snatch: 5×3 @70,75,80,80,82.5% 2rm
2) a. Hand stand hold 1 min (freestanding if possible)
b. V-Ups x12-15
c. Razor Curls x10-12

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860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

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