Mixed Modal
Tgu 5×2
Then:
Open Wod 16.3
7 minute amrap
10 power snatches @75/55
3 bar muscle ups

Session 1
Tgu 5×2
Then:
Open Wod 16.3
7 minute amrap
10 power snatches @75/55
3 bar muscle ups

Session 2
1. Tempo Front Squat (3-3-0): 5×5 @90% of 5rm
2. Single arm KB ZPress: 5×7 building
3. GHD Razor Curls: 40 reps any way

Mixed Modal

3 rounds for time:
10 Back Squats @185/135
10 Strict HSPU
*Barbell comes from the Floor.

Mixed Modal
Partner wod
For time:
30 alternating kb snatches @53/35
40 calorie row
50 burpees to a plate
40 calorie row
30 alternating kb snatches @53/35

Session 1
Partner wod
For time:
30 alternating kb snatches @53/35
40 calorie row
50 burpees to a plate
40 calorie row
30 alternating kb snatches @53/35

Session 2
3 rounds for time
Row 1000 meters
Unbroken Back Squats x15@185/135
Each row must be faster than the last. Or apply a 15 sec penalty per round.

Mixed Modal
9 minute AMRAP
5 DB OHS Left arm
5 DB OHS Right arm
30 Dubs

Rx = 35/25

Mixed Modal
5 rounds for time:
10 HSPU
15 Pullups
20 Alt. Pistol Squats

Weightlifting Wednesday

0:00-8:00
Find 1rm squat snatch
8:00-16:00
Find 1rm squat clean
16:00-24:00
Find 1rm deadlift

Session 1
0:00-8:00
Find 1rm squat snatch
8:00-16:00
Find 1rm squat clean
16:00-24:00
Find 1rm deadlift

Session 2
Assault bike 8 miles (easy pace, keep it casual!)

Mixed Modal
Open Workout 11.5
20:00 Amrap
5 power cleans @145/100
10 toes to bar
15 wall balls

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

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860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

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