Competitor Training 2.9.16

Session 1 “AM”
Super Set
A) Band Pull aprts: 3×10
B) Banded W’s: 3×10
C) Victory’s: 3×10
D) Bridge Rocks: 3×5
1)HeadstandandHold 3x:05sec
2) Freestanding Handstand (Use a spotter if needed but the focus is a static hold not stumbling around on your hands.)3x:05-:15 sec
3) Handstand Walk(Use a spotter in needed but the focus is solid position and locked in midline.)1xME
4) Shoulder Taps: 5×20
5) Strict HSPU: 3x ME
6: Kipping HSPU: 3xME

Hang Snatch From above the knee: EMOMx12 min 2 Reps@60% (Fast and Perfect)

Weighted Hip Bridge: 5RM
Pagan Press: 3×10

Session 2 “PM “
Mixed Modal
For time:

Lunges (1:1)

Hang Power Clean 95/70#

Toes to Bar


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