Competitor Training 7.9.14

3 x 3 Min AMRAP rest 2 min btwn rounds as many Legless rope Climbs as Possible then use your legs to get as many climbs as possible. Minimum requirement is 2 legless per round. *the goal is to maintain last weeks density with reduced rest periods btwn rounds!

1) Power Clean + Power Jerk: 1×%, 1×%, 1×%, 1×%, 1×%

1) Front Squat: 5×60%, 5×65%, 5×70%, 5×75%
2)Bench: 1-3 sets to find a 5RM then 4×5@90%

Mixed Modal
For Time
Power Snatch @135/95
Box Jump 30/24

Interval / GPP
Sprint 200M Shuttle x8 rest 3:1: Last week we ran the shuttles in 100m intervals, this week run them in 50m intervals.

If you have a Specific Weakness perform Accessories for that area.
1) Skin The Cats 3×10
2) 6 Min AMRAP Seated Rows
3) Hollow 5 sec V-Up roll x 65



Leave A Comment

Find us


Follow us




Contact us

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

Here are some easy ways to contact us. We hope to see you soon.

221 Newfield Ave. Hartford, CT 06106

Get our News Feed