1. Weightlifting
4-5 sets to find a Max:
Power Snatch + Squat Snatch

2. Mixed Modal
5 minute EMOM:
30 Double Unders
3 TNG Power Snatches @115/80

Mixed Modal

Open Workout 13.2
10 minute AMRAP
5 Shoulder To Overhead @115/85
10 Deadlifts
15 Box Jumps @24/20

Mixed Modal
3 rounds for time:
30 Air Squats
20 Alternating DB Snatches
10 Hand Release Push Ups

Session 1
Mixed Modal
3 rounds for time:
30 Air Squats
20 Alternating DB Snatches
10 Hand Release Push Ups

Session 2
1. 4 sets:
6-8 Half Kneeling Landline Press (2-1-1-1)
10 Side Plank Clamshells
10 Single Arm DB Powell Raise

2. Glute Bridge DB Bench Press (3-0-x-0) 2×6-8
2a. Prone Barbell Row (x-1-2-1) 2×6-8

3. Box Step Up 3×10-12
3a. False Grip Ring Row (1-1-2-0) 3×6-8
3c. Weighted Planks 3x:45

4. 3 sets not for time:
1:00 Wall Sit
:30 AMRAP Sit Ups
10 Alternating DB Muscle Snatch

Mixed Modal

1. 10 minute EMOM:
Even: 10 Shoulder Taps
Odd: 10 Anterior Reaches (5:5)

2. For time:
50-40-30-20-10
Double Unders
10-10-10-10-10
Toes to Bar

Session 1
1. Sumo Deadlift
5@65%
5@75%
5+@85%

2. 10 minute EMOM:
Even: 15/12 Calorie Row
Odd: 12 Burpees to A Plate

Session 2
1. 3-4 sets
10 quadruped T Spine Rotations
30 Second Reverse Plank
15m Quadruped Crawl
10 Jefferson Curls

2. Back Squat (3-2-X-1) 4/4/4/3/3
Rest 2-3 minutes between sets

3. Superset
DB Split Squats 5/5/5/5 each leg
Lean Away Strict Ring Pullup (X-2-2-1) 5/5/5/5

4. Superset
DB Single Leg Romanian DL (3-0-1-1) 3×6-8 per leg
Seated Single Arm Arnold Press (1-2-2-1) 3×6-8 per arm

5. 10 minutes:
60 ft DB Bear Crawl
15 second Ring Support Hold
6 Bent Over 2-arm KB Row
10 Kipping Toes to

Session 1
1. KB Windmill 3×5 each side
2. Open Workout 11.6
7 Minute AMRAP
3-6-9-12-15…
Thrusters @100/80
Chest to Bar Pullups

Session 2
1. 12 minute EMOM
Min 1 – 3/4 Single Leg Box Jumps each side
Min 2 – 6/8 Barbell Good Mornings
Min 3 – Row 20 seconds Fast

2. Segmented Clean Deadlift x 3-3-3-2-2
3. Deadlifts from Blocks x 4-4-4-4
4. 5 rounds NOT for Time:
8 Unbroken Power Cleans
20 seconds Side Star Plank L
20 Seconds Side Start Plank R
6 Box Jump Overs
Assault Bike x1:00
Rest 1:30 between rounds

Mixed Modal
1. KB Windmill : 3×5 each side
2. Open Workout 11.6
7 minute AMRAP
3-6-9-12-15….
Thrusters @100/80
Chest to Bar Pullups

Mixed Modal
3 rounds for reps:
1:00 Russian KB Swing @53/35
1:00 Sit Ups
1:00 OH Lunges @45/25
1:00 Rest

Mixed Modal
3 minute AMRAP
3 Strict Pullups
6 American KB Swings
9 Box Jumps

Rest 1:30 seconds

3 minute AMRAP
3 Hand Release Push Ups
6 American KB Swings
9 Box Jumps

Rest 1:30 seconds

3 minute AMRAP
3 Med Ball Sit Ups
6 American KB Swings
9 Box Jumps

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860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

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