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11/15/2019

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CrossFit Huntingdon Valley – CrossFit

1 Hang Power Clean + 1 Power Clean (Build to a heavy complex)

Perform a Hang Power Clean + a Power Clean without dropping or resting at the bottom (aka touch and go)

Power Bar (AMRAP – Rounds and Reps)

AMRAP 12:

9 Hang Power Cleans

12 Push-ups

15 Deadlifts

L3: 135/95

L2&1: About 60% of today’s strength piece – Push-ups to a box
Looking to complete about 3 rounds today.

Choose a hang power clean weight that you could complete each round in 1-2 sets.

Choose a push-up option that you could complete 12+ unbroken when fresh.

11/14/19

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CrossFit Huntingdon Valley – GIRLS WHO LIFT

Back Squat (5×5)

@78%

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

50 ft Bear Crawl (down and back)

50 Single Unders

20 KB Goblet Squats
Aim for 5-6 Rounds. If you have consistent double unders then do 25 dubs each rd instead of 50 Singles.

11/14/2019

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CrossFit Huntingdon Valley – CrossFit

Climbing Annie (Time)

For Time:

10-20-30-40-50:

Double Unders

AbMat Sit-ups

*After Each Set: *

Rope Climbs (1-2-3-4-5)

L2: ½x Doubles or 1.5x Singles – Max 30 seconds each rope climb (:30, 1:00, 1:30, 2:00, 2:30)

L1: 1.5x Singles or :30-:45-1:00-1:15-1:30 practice – Elbow-ups or Birddogs – 2x Rope pulls
Choose a rope option that will allow you complete the final round (50) in 1:30 or less.

11/13/2019

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CrossFit Huntingdon Valley – CrossFit

Pause Back Squat + Back Squat (Build to a heavy complex of 1 pause +1 no pause)

Perform a pause back squat (3 sec at bottom) + a back squat with no pause

Step Aerobics (Time)

3 Rounds For Time:

40 Ground to Overhead With Plate

20/15 Calorie Bike (25/20 Row)

10 Single Dumbbell Box Step-ups (Each side, so 20 steps total)

L3: 25/15 – 50#/35# – 24″/20″

L2: 15/10 – 35#/25# – 20″/16″

L1: Light – Very Light
Looking to finish in about 15:00.

Choose a G2OH weight you could do 40 reps unbroken, when fresh.

Choose a box and DB that you could do all 20 steps unbroken each round.

11/12/19

By: 0

CrossFit Huntingdon Valley – GIRLS WHO LIFT

Strict Press (3×5)

65%

Metcon (AMRAP – Rounds and Reps)

In 10 minutes

1000m Row

Then AMRAP the following with the remainder of time:

30 Walking Lunges

10 Knee to Elbow

10 Push-Ups
Aim for 4 – 4:30 Minutes of rowing then 3-4 Rounds of the AMRAP. Pushups and K2E should be done in 1-2 sets each round.

11/12/2019

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CrossFit Huntingdon Valley – CrossFit

Piggy Back (Time)

Teams of 2

12 Rounds For Time:

12 Alternating Dumbbell Snatches

12 Lateral Burpees Over Dumbbell

12 x 25 Foot Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

L3: 50/35

L2: 35/25, Step over burpees

L1: Light Hang Snatches, Burpees to a box
Choose a weight for snatches that you could complete unbroken each round.

Alternate whole rounds with a partner.

CF Youth 11/12/19

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CrossFit Huntingdon Valley – Youth

Bench Press (3 x 8 @ heavy)

Youth 20.4 (Time)

15 Minute Cap

30 Box Jumps

15 Clean and Presses

30 Box Jumps

15 Clean and Presses

30 Box Jumps

10 Clean and Presses

30 Medball Step ups

10 Clean and Presses

30 Medball Step ups

5 Clean and Presses