Mixed Modal
“Baby Amanda”
100 Double Unders
9-6-3
Hang DB Snatch @50/35 (2:1)
Ring Muscle Ups
100 Double Unders

Mixed Modal

Turkish Get Up 5×2 each side
then:
“Annie”
50-40-30-20-10
Double Unders
Sit Ups

Session 1
Weightlifting Wednesday
Every 3:00 for 30:00
Back Squat x2
60%
65%
70%
75%
80%
85%
90%
3×2@95%

Session 1
Weightlifting Wednesday
Every 3:00 for 30:00
60%
65%
70%
75%
80%
85%
90%
3×2@95%

Session 2
5 rounds:
Rest 3 minutes between
Assault Bike 20 calories
Tractor Pulls x50 yards

V up mat passthroughs x50

Incline Bench TYI 3×12

Mixed Modal
“Mr. GOODBAR”
30-20-10
Row for calories
Toes to bar

Session 1
“Mr. GOODBAR”
30-20-10
Row for calories
Toes to bar

Session 2
1) Front Squat: 5×3 @85% 2rm
2) Power Clean: @70,75,80,80,82.5% 2rm
3) Weighted Dips: 5×5 building

Session 1
“ZEDS DEAD”

15 minute amrap
5 db lunges each side
5 db power cleans
5 db push press
200m run
*if you break mid set, perform 5 burpees

Session 2
1) Hang Snatch: 5×3 @70,75,80,80,82.5% 2rm
2) a. Hand stand hold 1 min (freestanding if possible)
b. V-Ups x12-15
c. Razor Curls x10-12

Mixed Modal
“Jake Did It”
15 minute AMRAP
10 alternating DB lunges (farmers carry)
5 DB Power Cleans
5 DB Push Press
Run 200m

*if you break mid set, complete 5 burpees.

Mixed Modal
“Four To The Floor”
4 rounds:
40 Double Unders
20 Wall Balls @20/14
5 Squat Snatches @95/70
Rest 1 minute

*Objective is to go unbroken. Pick a weight/modification for both the medicine ball and the barbell to achieve this.

MIXED MODAL
18 minute Partner AMRAP
50 Calorie Row
40 Box Jump Overs
30 DB Push Press @50/35

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860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

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