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11/20/2018

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CrossFit Huntingdon Valley – CrossFit

Rush Hour (Time)

On the 4:00 x 5 Rounds:

15/12 Calorie Row

12 Lateral Barbell Burpees

6 Power Snatches (135/95)

L2:

95/65

L1:

Burpees to a box

Medium weight snatch

*Score the slowest round. If each round was 1:37, 1:40, 1:42, 1:40, 1:44, your score would be 1:44.
Choose a weight that you could do 9+ reps, unbroken, when fresh.

Tabata

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CrossFit Huntingdon Valley – Private Training

Metcon (AMRAP – Reps)

Tabata

4 Rounds of Each movement

20 sec of work

10 sec of rest

Squats on bench

Push Ups

Strict Presses

Pullups ( 2 sets of 5 reps)

Accessory Work

4 x5 of Band Rows

11/18/2018

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CrossFit Huntingdon Valley – CrossFit

Iron Fist (Time)

Teams of 3

5 Rounds (30 Minute Cap):

60/50 Calorie Row

45 Deadlifts

36 Hang Power Cleans

30 Push Jerks

L3: 115/80

L2: 95/65

L1: Medium weight
Choose a weight that you could perform each movement for 20 reps, unbroken, when fresh.

PT 11/16/18

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CrossFit Huntingdon Valley – Private Training

Pushups (5 x 4 on Med Ball)

Glute Ham Bridges (5 x 4 on Med Ball)

Ring Rows (5 x 4 )

Battle Rope Pulls (5 Rounds @ #8)

Hand over hand from ground to speal bar

Metcon (No Measure)

Battle Rope Tabata:

4 Rounds:

:10 Seconds “on”

:10 Seconds off

11/15/2018

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CrossFit Huntingdon Valley – CrossFit

Pause Power Clean (Build to a heavy double)

Power Clean with a 2 second pause at the knee

20 for 7 (AMRAP – Reps)

AMRAP 7:

20 Double Unders, 1 Power Clean (155/105)

20 Double Unders, 2 Power Cleans (155/105)

20 Double Unders, 3 Power Cleans (155/105)

….

Up by (1) Power Clean Until Finish

L2:

20 Double Unders/Penguin Jumps or 40 Singles Unders

115/80

L1:

20 Penguin Jumps or 40 Singles Unders or 20 Step Ups to a short box

Medium Weight Power Clean
Choose a weight that could do for 12+ unbroken reps, when fresh.