Mixed Modal

20 minute AMRAP
10 Push Jerks
10 Deadlifts
10 Box Jumps @24/20

Barbell RX – 115/75

Session 2
10 min alt. EMOM
10 GHD sit ups
5-10 strict CTB pullups
Rest 5 minutes
10 minute alt. EMOM
10 GHD raises
10 Matador Dips

Mixed Modal

For time:
30-20-10
Alt. Pistol Squats
200 m farmers carry after each round

Session 2
Deadlift 3-5 sets to find a heavy 3 (not maximal!)
then:
Biceps and Triceps 4×8
*any exercises you prefer

Mixed Modal

10 minute EMOM:
3 touch and go snatches
Rest 5 minutes
5 minute EMOM:
25 dubs + 3 touch and go snatches at 75%

Session 2
Part 1
12 minute EMOM
Min 1: 15 KB Swings @70/53
Min 2: 12 burpees

Rest 5 minutes

Part 2
16 minute EMOM:
Min 1: 100 m sled sprint
MIn 2: 10 DB Bench Press

Mixed Modal

For time:
10-8-6-4-2-2-4-6-8-10
Pullups
Front Squats

RX+ 225/155
RX 185/125
Mod 1 155/110
Mod 2 135/95
Mod 3 115/80


Session 2

21 minute alt. EMOM
Min 1: 16/12 calorie row
Min 2: 14/10 calorie airdyne
Min 3: 40 dubs

Session 1
For time
*12 min cap
10-8-6-4-2-2-4-6-8-10
DL @225/155
HSPU

RX+
275/195
Strict HSPU

Session 2
3 rounds not for time
10 goblet step ups Right leg
10 goblet Step ups Left leg
15 GHD sit-ups
30 Russian twists 45/25

Session 1
20 Min alternating EMOM
Min 1
In 40 sec Complete as many Box facing Burpee box Jump Overs as possible (lateral not allowed)
Rest 20 sec
Min 2
In 40 sec Complete as many 100m shuttles as possible (garage to grass and back) *each completed shuttle counts as 10 Reps toward your total score, no partial scores will be given for incomplete shuttles.
Rest 20 sec

Session 2
5 Rounds Not for time
3 Tempo Front Squats (3-3-3) @85% of your heaviest 3 rep tempo FS from 5/1
5 GHD Raises
10 Toes 2 Bar
12 Incline DB Rows Heavy but perfect.
* toes 2 bar should be unbroken and if that is not possible speak with a coach to help choose a number you can hit unbroken with excellent technique for 5 rounds. Remember while this is not for time, its also not casual, your HR should be elevated here but we are training not competing.

Mixed Modal
50-40-30-20-10 reps for time:
Row for Calories
Overhead Lunges 45/35# 1:1
*lets get mentally tough here!

Session 2
For time
5 rounds for time:
30 Double Unders
15 Pull-ups
30 Double Unders
15 Power Snatch 95/65#

*Pull-ups and Snatches should be UNBROKEN. If you are unable, focus on modifying in order to hit a max lest of unbroken on pull-ups and a weight that allows 15 unbroken snatches every round, if you break the snatches your score for this workout is 0.

Rest 15 min
21-15-9
GHD sit-up
Russian Twist @45/25
60 sec hollow hold

*class wod*
For time
12-9-6
Push press
Run 200m
Immediately into
12-9-6
Power Clean
Run 200m
Unbroken 185/135 RX+
Unbroken 155/110 RX
135/95 mod 1

Session 2
5 rounds not for time
15 GHD Sit-up
5 tempo strict Pull-ups (2-2-2)
*rest as needed, the 5 pull-ups are one set. If you can do 5 without a tempo do that and try to add at least 1-2 tempo in. If you come off the bar the set is over. Focus on strong hollow positions! No globo gym bent knee broken midline pull-ups. Proper tight positions.

Mixed Modal

For time:
1000 m row
50 sit ups
100 american kb swings
50 sit ups
1000 m row

Session 2

Tempo Front Squats 5×3(3-3-3)

3 rounds:
Bent over row 3×10
Chest supported TYI 3×12
Hyper Extensions 3×10

Session 1 (In Class)
Every 3 min for 24 min
Starting at 50% of your C+J max
3 + 3 Clean Pulls w/3 sec eccentric + 1 TNG Squat Clean

Session 2 (to be performed only after section 1)
5 rounds
30 Sec Assault Bike for calories
15 sec rest
30 Sec Handstand Hold
15 sec rest
Rest 10 min
5 Rounds
30 Sec Assault Bike for calories
15 sec rest
30 Sec Handstand Hold
15 sec rest

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860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

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