1) Power Snatch 2RM then 2@90%

2) Snatch Balance 2RM then 2@90%

3) Back Squat 4×8@90% of 8RM

4) DB Walking Lunges 5×10 each leg

5) TYI’s 3×12 (On stability ball or incline bench)

6) Midline Work: Choose 2

1) Weightlifting Wednesday

2) Front Squat 4×8@90% of 8RM

3) Box Squat Jumps 5×5.

4) Vertical Jumps 5×15 seconds

5) Turkish Get Ups 5×5 each side

1) Clean Pull + Hang Clean+ Clean find max then 2@90%

2) Power Jerk + Jerk with 3 second pause at the dip (1+1) Find max then 2@90%

3) Clean grip deadlift 8RM

4) Bent Over Row 3×10

5) Goblet Lunge Jumps 5×10 each leg

6) Midline Work: Choose 2

1) Hang Snatch + Snatch find max then 2@90%

2) Snatch Pull 5×3@95%

3) Back Squat 4×8@90% of 8RM

4) Snatch Grip Push Press Behind the Neck find 8RM

5) GHD Raises 5×10

6) Midline Work: Choose 2

1) Power Clean + Jerk 4@80% of 3RM

2) Over head Squat 3@80% of 8RM

3) Front Squat 3×8@80% of 8RM

4a) Lat Pulldowns 3×10

4b) DB bench press 3×10

4c) Singe Leg Swiss ball Hamstring Curls 3×10

1) Power Snatch 4×2@80% of Best 2RM

2) Push Press 3×8@80%of 8RM

3) Back Squat 3×8@80% of 8RM

4) Snatch Grip Deadlift 3×8@80% of 8RM

5) TYI’s 3×12 (On stability ball or incline bench)

1) Weightlifting Wednesday

2) Front Squat 3×8@80% of 8RM

3) Weighted Dips 3×8.

4) Weighted Hypers 3×8.

5) Weighted sit-up 3×8.

1) Clean + Jerk (1+2) 4@80% of best max

2) Clean Grip Deadlift 3×8@80% of 8RM

3) Press in Split 3×8@80% of 8RM

4) Bent Over Row 3×10

5) Goblet Lunge Jumps 5×10 each leg

1) Snatch High Pull + Snatch (2+1) 4@80% of best max

2) Clean High Pull + Power Clean (2+1) 4@80% of best max

3) Back Squat 3×8@80% of 8RM

4) Snatch Grip Push Press Behind the Neck 3×8@80%of 8RM

5) GHD Raises 5×10

1) Power Clean + Jerk 3RM find max then 4@90%

2) Over head Squat 3-5 sets to find a 8RM then 2×8@90%. Rest 3 minutes in between sets

3) Front Squat 4×8@90% of 8RM from Day 3

4a) Lat Pulldowns 5×10

4b) DB bench press 5×10

4c) Swiss ball Hamstring Curls 5×10

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221 Newfield Ave. Hartford, CT 06106

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