Dueling Banjos”
In teams of 2
200 DBL KB Front Rack Reverse Lunge (2:1) @53/35
Every 2 Min complete
8 Synchronized Burpees

Session 2
1) Bench Press: 3-5 sets to build to a 5rm then 2×5@90%
2) E3MOM complete
Strict Chin Ups: x10 L-Sit if possible
DBLU: x30
Stone 2 Shoulder x5 heaviest possible
* rest remaining time

“Three Stooges”

3 minute amrap
21 kb swings
21 pull-ups
ME thrusters at 95
Rest 3:00
3 minute amrap
15 kb swings
15 pull-ups
ME thrusters at 115
Rest 3:00
3 minute amrap
9 kb swings
9 pull-ups
ME thrusters at 135

“Three Stooges”
Session 1
3 minute amrap
21 kb swings
21 pull-ups
ME thrusters at 95
Rest 3:00
3 minute amrap
15 kb swings
15 pull-ups
ME thrusters at 115
Rest 3:00
3 minute amrap
9 kb swings
9 pull-ups
ME thrusters at 135

Session 2
1) Hang Power Snatch: 5×3 @60,65,70,80,80,80% of 2RM
* rest 2 min Btwn
2) Pendelay Row: 5×5@90% of your 5rm
3) GHD sit-ups: x50 for Time

Mixed Modal

4 rounds with a partner:
2:00 Sled Sprints (switching every 100m)
1:00 rest
2:00 ME rounds of:
10 Double Unders
10 Ring Dips
1:00 rest

*There will be 2 scores. The total number of sled sprints (1:1), and the total rounds of double unders and ring push ups (1:1) i.e. 15 / 15+9 rx.

Session 1
2rm clean and jerk (let’s get it!)

Session 2
1) 5 min ARMAP
Banded Lat Pulldown
30 sec work
30 sec rest

2) Sled March: for 24 minutes @135/95
Every 4:00 perform 15 burpees
*remember to make the sled 135 pounds you add 3×45 to it, 2×45= 90 it should be like marching in mud slow and steady.

3) Dead Bug: accumulate 3 min strict no movement of extremities!

Mixed Modal
“Deliverance”
Teams of 3:
Row 10k (in 250 m increments)

Session 1
“Deliverance”
Teams of 3:
Row 10k (in 250 m increments)

Session 2
1) Every 90 sec for 15 min
Weighted dip: 10×3 @80-90% of 5rm every

2) Z press 5×10 (5 pounds heavier than last week)

3) Toes to bar complex
5 sets:
5 flutter kicks from L hold
5 scissor kicks
5 strict toes to bar

Mixed Modal
“Nancy”
5 rounds:
400m run
15 OHS @95/65

Session 1
“Nancy”
5 rounds:
400m run
15 OHS @95/65

Session 2
1) Clean pull + Hang Clean + Front Squat

2) Strict HSPU
10 reps
Rest 1 min
8 reps
Rest :50
6 reps
Rest :40
4 reps
Rest :30
2 reps

3) 3 rounds
a) Hyper extensions x10
b) KB Russian Twist x20
c) Incline Bench TYI’s x12

Mixed Modal
“Quads and Core”
300m shuttle (25 m segments)
5×3 TGU each arm (building)

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860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

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