Session 1
“Quads and Core”
300m shuttle (25 m segments)
5×3 TGU each arm (building)

Session 2
1) Jerk w/ 2sec pause in Catch: 7×2@60,65,70,75,80,80,80% of 2rm

2) 3 Stop Snatch DL: 5×3@70,75,80,85,90% of 2rm

3) Pendelay Row: 5×5@70,80,85,90,90% of 5rm

4) 3 rounds NFT
a) V-ups w/ mat pass x33
b) Swiss ball curls x33

Mixed Modal

3 rounds:
:40 american KB swing
:20 rest
:40 push ups
:20 rest
:40 ring rows
:20 rest
:40 sit ups
1:20 rest

Session 1
2rm Push Press

Session 2
1) Power Clean: 10 min EMOM x3@65% of 2 rm

2) For Time:
GHD Sit Up x50

3) For 20 min
Sled March @135/90 (pushing)
Every 2 min complete 6 Alt KB Snatches @53/35 + 6 Burpees over KB
* place your Kb on top of weights and keep it with you so no time is wasted walking to Stations, like last week we will set up mats for Burpees.

Mixed Modal
“Lil Pigs”
Row 2:00 max cal
Rest 1:00
5 minute AMRAP
6 burpees
6 back squats 185/130
Rest 1:00
Row 2:00 max cal

Session 1
“Lil Pigs”
Row 2:00 max cal
Rest 1:00
5 minute AMRAP
6 burpees
6 back squats 185/130
Rest 1:00
Row 2:00 max cal

Session 2
1) Snatch Pull + Hang Snatch + OH Squat: starting @60% of your 2rm 5-7 sets to find a max then x1@90%

2) 5 rounds
200m Sprint
Alternating DB Bench Press x12 heaviest possible
(Hold both DB in extension to begin. Alternate which arm you lower always keeping at least one arm in extension.)
*rest 90 sec Btwn rounds

3) For quality!
Hollow Rocks x100
Arch Rocks x100
*split any way

Mixed Modal
“Double Dead”
100 DBLU’s
50 DL @155/115
50 T2B
100 DBLU’s

Session. 1
“Double Dead”
100 DBLU’s
50 DL @155/115
50 T2B
100 DBLU’s

Session 2
1) 20 min Alternating EMOM
A) Front Squat: x3@60% of 2rm (as fast as possible, this is for speed)
B) Weighted Dips: x5@60% of your 5rm

2) 3 rounds not for time
A) Z-Press x12-15 (+5-10lbs heavier than last week)
B) BOSU Ball Anterior Reach x10 each leg.
C) Hanging L-Sit (accumulate 30 sec per round, break up as needed)

“Bell’s Burpees”

27-21-15-9
American kb swing
No Push up Burpees to a 45lb plate
Run 400 after each round

“Bell’s Burpees”
Session 1
27-21-15-9
American kb swing
No Push up Burpees to a 45lb plate
Run 400 after each round

Session 2
1) For time
5 rounds
DB bench x12
Deadlifts x10@225/155

2) For total working time
3 sets:
15 tyi
25 v ups
30 Russian twists
Rest 3 min Btwn rounds

WEIGHTLIFTING WEDNESDAY
E3MOM 30 min
Power Snatch x2 building each round Starting at 60% of 2rm Snatch build to a max, if you find your max before 30 min drop to 80% and finish the remaining rounds.

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860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

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