Weightlifting Wednesday

Snatch with :02 pause at knee + OHS
@50,60,65,70,75,80% (of snatch max)

Metcon (In Class)
15-12-9-6-3
TTB
Burpees
40 DBLU after each round

 

Mixed Modal

16 minute AMRAP w/ a Partner
60 Calories
30 Burpee Box Jumps
16 Strict Pullups

Mixed Modal

Every :90
Power Clean + Push Press + Push Jerk @50%,55%,60%,65%,70%

then:
Every :90
Back Squat x3 @50%,55%,60%,65%,70%

 

Mixed Modal

Open WOD 17.3

Minutes 0:00-8:00

3 rounds:

6 CTB Pullups

6 Snatches @95/65

3 rounds:

7 CTB Pullups

5 Snatches @135/95

Minutes 8:00-12:00

3 rounds:

8 CTB Pullups

4 Snatches @185/135

Minutes 12:00-16:00

9 CTB Pullups

3 Snatches @225/155

Skill

20 minutes:

Open Prep 17.3

 

Mixed Modal

8 minute amrap

10 hand release push ups

20 sit ups

30 dubs

Mixed Modal

r3 rounds for time

20wall balls
15 pull-ups
10 box jumps
90sec rest between rounds

Mixed Modal

20 minute amrap with a partner

300 meter row

10 ohs @95/65

** partner 1 completed entire round

**partner 2 rests

Mixed Modal

2×4 minute amrap

8 shoulder to overhead@95/65

8 box jumps@24/20

 

Mixed Modal

Every 3:30 for 4 rounds (with a partner)
40 calories (men) 30 calories (women)
80 Double Unders
20 HSPU

*Split work evenly

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Contact us

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

Here are some easy ways to contact us. We hope to see you soon.


860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

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