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5 Day split Weightlifting Week 7 Day 4

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)

Wod 3.24.16

Mixed Modal 15-10-5-5-10-15 Kb snatches @53/35 Toes to bar Burpees

Competitor Training 3.23.16

Session 1 Clean and Jerks 1×3@60%, 1×3@65%, 1×3@70%, 1×3@75%, 1×3@80%, 1×3@80+% Session 2 5 rounds not for time: Run 400 meters GHD x15 TGU x5

Weightlifting Wednesday! 3.23.16

Clean and Jerk 1×3@60% 1×3@65% 1×3@70% 1×3@75% 1×3@80% 1×3@80+% *only attempt the 80+% if you have ZERO misses

5 Day Split Weightlifting Week 7 Day 3

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.

MONDAY

5:30 AM – 6:30 AM General CrossFit

6:30 AM – 7:30 AM General CrossFit

9:00 AM – 10:00 AM General CrossFit

12:00 PM – 1:00 PM General CrossFit

4:30 PM – 5:30 PM General CrossFit

5:30 PM – 6:30 PM General CrossFit

6:30 PM – 7:30 PM General CrossFit

7:30 PM – 8:30 PM General CrossFit

TUESDAY

5:30 AM – 6:30 AM General CrossFit

6:30 AM – 7:30 AM General CrossFit

9:00 AM – 10:00 AM General CrossFit

12:00 PM – 1:00 PM General CrossFit

4:30 PM – 5:30 PM General CrossFit

5:30 PM – 6:30 PM General CrossFit

6:30 PM – 7:30 PM General CrossFit

7:30 PM – 8:30 PM General CrossFit

WEDNESDAY

5:30 AM – 6:30 AM General CrossFit

6:30 AM – 7:30 AM General CrossFit

9:00 AM – 10:00 AM General CrossFit

12:00 PM – 1:00 PM General CrossFit

4:30 PM – 5:30 PM General CrossFit

5:30 PM – 6:30 PM General CrossFit

6:30 PM – 7:30 PM General CrossFit

7:30 PM – 8:30 PM General CrossFit

THURSDAY

5:30 AM – 6:30 AM General CrossFit

6:30 AM – 7:30 AM General CrossFit

9:00 AM – 10:00 AM General CrossFit

12:00 PM – 1:00 PM General CrossFit

4:30 PM – 5:30 PM General CrossFit

5:30 PM – 6:30 PM General CrossFit

6:30 PM – 7:30 PM General CrossFit

7:30 PM – 8:30 PM General CrossFit

FRIDAY

5:30 AM – 6:30 AM General CrossFit

6:30 AM – 7:30 AM General CrossFit

9:00 AM – 10:00 AM General CrossFit

12:00 PM – 1:00 PM General CrossFit

4:30 PM – 5:30 PM General CrossFit

5:30 PM – 6:30 PM General CrossFit

6:30 PM – 7:30 PM General CrossFit

7:30 PM – 8:30 PM General CrossFit

SATURDAY

8:00 AM – 9:00 AM General CrossFit

9:00 AM – 10:00 AM General CrossFit

10:00 AM – 11:00 AM General CrossFit

SUNDAY

9:00 AM – 12:00 PM Open Gym

For Martial Arts Classes, see the Underdog BJJ Schedule Page

 

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221 Newfield Ave. Hartford, CT 06106

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