1) Sport
Part 1
Complete 3 rounds
Power Clean x5@ 225
Rest 20 sec
Burpee DL x5@100/70Lbs
Rest 20 sec

Rest 5 Min

Part 2
Complete 4 Rounds
Thrusters x5@205/125 (Can be taken from a rack)
Each Set is for time Rest 30 Sec btwn

Rest 10 Min

Part 3
Complete 2 Rounds of rest 2 min Btwn Rounds
15 DB Snatch 75/50lb
Rest 30 Sec
15 Toes-to-Bar
Rest 30 Sec
15 GHD Sit-ups
Rest 30 Sec
2 Rope Climbs

Rest 10 min

Part 4
For time
20 C2B Pull-ups
Rest 1 Min
15 (Double Touch) T2B/C2B
Rest 1 Min
10 Triple touch T2B/ C2B/ Bar Muscle-up

1) Weightlifting
Snatch: E2MOM 5×3 @70%, 75%, 80%, 85%, 85%

2) Strength
Squat: E2MOM 5×3 @70%, 75%, 80%, 85%, 85%
Push Press: 3-5 sets to find a 10RM

3) Conditioning
30 Min EMOM
Even Minutes: 30 Sec Air Assault for Calories
Odd Minutes: 30 Sec Row for Calories

1) Weightlifting
Hang Clean: EMOM Starting @50% of your Max work up to a 3RM Hang Squat Clean that you can cycle quickly, true TNG. Add 5-10 lbs per minute. Once a max is found, Drop to 80% or the max and every 45 sec for 3 minutes 3 reps TNG hang Clean.

2) Gymnastics conditioning
Part 1
4 rounds of 15sec work / 45 sec Rest
1. Pull up hold (Maintain perfect Hollow)
2. Handstand hold (Free standing if possible)
3. Strict pull-ups (Maintain perfect Hollow)
4. Strict HSPU

Rest 5 Min

Part 2
4 rounds of 15sec work / 45 sec
1. Top ring hold
2. Bottom ring hold
3. Ring pushups
4. Hanging L-Sit

Rest 5 Min

3) Accessories
Part 1
KB OH walking lunge @ 53/35 lbs for distance in 3min

Rest 3 Min

Part 2
40 GHD Raise for Time

1) Weightlifting
Jerk: EMOM Starting @50% of your Max work up to a 3RM Power / Push Jerk that you can cycle quickly, true TNG. Add 5-10 lbs per minute. Once a max is found, Drop to 80% or the max and every 45 sec for 3 minutes 3 reps TNG Power / Push Jerk.

Rest 5 Min

2) Sport
Part 1
EMOM16
1min: 15-25WB @20lbs/14lbs to 12’
2min: 10 DBLU’s + 20ft handstand walk + 10 DBLU’s + 20ft handstand walk
3min: 10 DB snatch @ 70+/50+ alternating
4min: 14 Burpee box jumps (no lockout needed on top)

Rest 5min

Part 2
EMOM16
1min: 20 toes to bar
2min: 15 Chest to bar pull ups
3min: max effort muscle ups
4min: rest

Rest 5min

Part 3
EMOM16
1min: 10 KB Thrusters @ 53lbs/35lbs
2min: 20 Steps KB Front Rack Lunge @ 53lbs/35lbs
3min: 8 single arm DB DL each side, AHAP
4min: 80FT farmers carry AHAFA

  

Day 1
1) Barbell Training
Hang Power Snatch: EMOM Starting @50% of your Max work up to a 3RM Hang Power Snatch that you can cycle quickly, true TNG. Add 5-10 lbs per minute. Once a max is found, Drop to 80% or the max and every 45 sec for 3 minutes 3 reps TNG hang Power Snatch.

Rest 5 min

2) Sport
Part 1
10-1 Front Squat 155/110, GHD sit-up
*Each round is for time, rest 1min between rounds. Score is total time.

Rest 10 min

Part 2
6 Rounds of
In 2 min complete
200m row, 10 DL @ 275/195, max effort Box Jump over 24”/20”
Rest 1 min
In 2 min complete
200m row, 10 DB Step ups 53lbs/35lbs @ 24”/20”, max effort Burpees
Rest 1 Min
*Note your time for completing row + DL & Row + Step Over

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221 Newfield Ave. Hartford, CT 06106

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