Weightlifting Wednesday

E3MOM for 30 Minutes:
Power Snatch + Hang Snatch + OHS
*Start @50% of 2rm, adding 5-10 pounds each interval until you find a max.

Session 2
E3MOM for 30 minutes
15/12 Calorie Bike
15 DB Man Makers

Session 1
“Prometheus”
2 rounds:
800m Run
40 Air Squats
20 Pullups

Session 2
MU Progression 3×10 each movement
Banded Hollow Pullover
Banded Hip Pull
Foot Elevated Hip Pull

Mixed Modal
“Prometheus”
2 rounds:
800 m Run
40 Air Squats
20 Pullups

Session 1
“Release The Kraken”
4 minute ARMAP
2-4-6-8
Hang Power Cleans @135/95
Bar Over Burpees

Rest 2 minutes

4 minute AMRAP
2-4-6-8
Deadlifts @185/135

Session 2
5 rounds NFT
Cossack Squats x10 (2:1)
Russian Dips x10

V up Complex
3 rounds:
Hollow Hold x:05
Tuck Ups x5
V ups x5
Scissor x6
Hollow Hold x:05

Mixed Modal
“Release The Kraken”
4 minute AMRAP
2-4-6-8
Hang Power Cleans @135/95
Bar Over Burpees

Rest 2 minutes

4 minute AMRAP
2-4-6-8
Deadlifts @185/135
Bar Over Burpees

Mixed Modal
3 rounds for time:
50 Double Unders
30 Goblet Squats @53/35
10 Box Jump Overs @24/20

Weightlifting Wednesday
Every 3:00 for 30:00
Overhead Squat x2
60%
65%
70%
75%
80%
85%
90%
3×2@90+%

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

Session 2
Z-Press 5×12
5 rounds:
25 cal assault bike
80ft DB Bear Crawl
Rest 2 minutes between rounds

Mixed Modal
“Ghost”
4 rounds:
400m run
10 Strict HSPU

Session 1
Mixed Modal
“Ghost”
4 rounds:
400 m Run
10 Strict Handstand Push Ups

Session 2
4 rounds NFT
10 Bench Press @BW
10 Pendlay Row @BW

Single Leg Bosu Ball RDL 5×12
Back Extensions x50

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860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

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