Mixed Modal
“Baby Amanda”
100 Double Unders
9-6-3
Hang DB Snatch @50/35 (2:1)
Ring Muscle Ups
100 Double Unders

Mixed Modal

Turkish Get Up 5×2 each side
then:
“Annie”
50-40-30-20-10
Double Unders
Sit Ups

Session 1
Weightlifting Wednesday
Every 3:00 for 30:00
Back Squat x2
60%
65%
70%
75%
80%
85%
90%
3×2@95%

Mixed Modal
“Mr. GOODBAR”
30-20-10
Row for calories
Toes to bar

Mixed Modal
“Jake Did It”
15 minute AMRAP
10 alternating DB lunges (farmers carry)
5 DB Power Cleans
5 DB Push Press
Run 200m

*if you break mid set, complete 5 burpees.

Mixed Modal
“Four To The Floor”
4 rounds:
40 Double Unders
20 Wall Balls @20/14
5 Squat Snatches @95/70
Rest 1 minute

*Objective is to go unbroken. Pick a weight/modification for both the medicine ball and the barbell to achieve this.

MIXED MODAL
18 minute Partner AMRAP
50 Calorie Row
40 Box Jump Overs
30 DB Push Press @50/35

Weightlifting Wednesday

E3MOM for 30 Minutes:
Power Snatch + Hang Snatch + OHS
*Start @50% of 2rm, adding 5-10 pounds each interval until you find a max.

Mixed Modal
“Prometheus”
2 rounds:
800 m Run
40 Air Squats
20 Pullups

Mixed Modal
“Release The Kraken”
4 minute AMRAP
2-4-6-8
Hang Power Cleans @135/95
Bar Over Burpees

Rest 2 minutes

4 minute AMRAP
2-4-6-8
Deadlifts @185/135
Bar Over Burpees

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

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860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

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