1. Weightlifting
4-5 sets to find a Max:
Power Snatch + Squat Snatch

2. Mixed Modal
5 minute EMOM:
30 Double Unders
3 TNG Power Snatches @115/80

Mixed Modal

Open Workout 13.2
10 minute AMRAP
5 Shoulder To Overhead @115/85
10 Deadlifts
15 Box Jumps @24/20

Mixed Modal
3 rounds for time:
30 Air Squats
20 Alternating DB Snatches
10 Hand Release Push Ups

Mixed Modal

1. 10 minute EMOM:
Even: 10 Shoulder Taps
Odd: 10 Anterior Reaches (5:5)

2. For time:
50-40-30-20-10
Double Unders
10-10-10-10-10
Toes to Bar

Mixed Modal
1. KB Windmill : 3×5 each side
2. Open Workout 11.6
7 minute AMRAP
3-6-9-12-15….
Thrusters @100/80
Chest to Bar Pullups

Mixed Modal
3 rounds for reps:
1:00 Russian KB Swing @53/35
1:00 Sit Ups
1:00 OH Lunges @45/25
1:00 Rest

Mixed Modal
3 minute AMRAP
3 Strict Pullups
6 American KB Swings
9 Box Jumps

Rest 1:30 seconds

3 minute AMRAP
3 Hand Release Push Ups
6 American KB Swings
9 Box Jumps

Rest 1:30 seconds

3 minute AMRAP
3 Med Ball Sit Ups
6 American KB Swings
9 Box Jumps

Mixed Modal

Weightlifting Wednesday
Find a Max: Power Clean + Front Squat + Jerk
then;
5 minute EMOM: Power Clean + Front Squat + Jerk @75-80%

Mixed Modal
Every 3:00 for 15:00
30 Double Unders
20/15 Calorie Row
10 HSPU

Mixed Modal
1. 4 rounds:
:20 on :20 off
Prying Goblet Squats
Rest 1:00
4 rounds:
:20 on :20 off
Hollow Hold

2. For Time:
18.0
21-15-9
Alternating DB Snatches
Burpees Over DB

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860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

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