Competitors Training 2.11.15

Warm Up
Dynamic x 2
Dead Bugs 4x1min rest 30 sec btwn

Gymnastics / Skill
ABC’s Snatch Warm-up: 3 rounds A’s only rest 1 min btwn (Link to Snatch ABC’s Warm-up Progressions )

EOMOM 12 Minutes (6 Rounds)
Snatch + Hang Snatch + 3 OH Squats
0:00-2:00 70%
2:00-4:00 75%
4:00-6:00 80%
6:00-8:00 80%
8:00-10:00 80%
10:00-12:00 80%

Mixed Modal A
8 Min AMRAP:
3 Muscle ups
100 DBLU’s

Goat Session
If you have specific weaknesses perform 20 min of work on progressions and skills.

Mixed Modal B
EMOM 20, alternating: Score is total # of calories
a) 30 sec Row
b) 30 sec Assault Bike

If you have specific weaknesses perform accessories for that area.


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