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2/25/2020

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CrossFit Huntingdon Valley – CrossFit

Double Jeporady (Weight)

On the 4:00 x 5 Rounds:

50 Double Unders

5 Bar Muscle-ups

5 Power Snatches

*Build in Power Snatch Weight*

M+L3:

Chest to Bar Pull-ups

L2:

25 Double Unders or 75 Single Unders

Banded or Jumping Muscle-ups

*or*

20 Ground to Overhead 20/14 (in place of Bar Muscle-ups)

L1:

75 Single Unders or about 1:00 of practice

20 Ground to Overhead, Light (in place of Bar Muscle-ups)
Begin with about 55%-60% of your 1rm snatch.

Score the heaviest set of 5 completed. They do not need to be unbroken.

2/24/2020

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CrossFit Huntingdon Valley – CrossFit

Deadliest Catch (Time)

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

L3:

95/65

M+L3:

65/45

L2:

65/45

Hanging Knee Raises

Step Over Burpees

L1:

Light

Toes to Kettlebell

Burpees to a Box

21/15 Calorie Row
Choose a weight you could complete each round unbroken.

Choose a toes to bar variation you could complete each round in 1-2 sets.

2/23/2020

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CrossFit Huntingdon Valley – CrossFit

Sunday 60 (Time)

10-20-30:

Alternating Dumbbell Snatches

Single Arm Dumbbell Hang Clean and Jerks, alternate every 5 reps

Bike Calories

L3:

50/35

M+L3 & L2:

35/20

L1:

Light

5-10-15 Bike Calories
Choose a weight that you could snatch for 25+ reps unbroken, when fresh.

2/22/2020

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CrossFit Huntingdon Valley – GIRLS WHO LIFT

Metcon (Time)

In teams of two, with one person working at a time, complete:

100 Russian KB Swings

Run 200 m together

100 Air Squats

Run 200 m together

75 DB Push Press

Run 200 m together

75 Deadbugs

Run 200 m together

50 Burpees

2/22/2020

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CrossFit Huntingdon Valley – CrossFit

Barbara With A Buddy (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats

L2:

Banded Pull-ups

Push-ups to a box

L1:

Ring Rows

Push-ups to a box

Elbow-ups

Box Squats
Break up reps however you like.

Choose pull-up and push-up options that you could complete at least 5 reps at a time.

2/21/2020

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CrossFit Huntingdon Valley – CrossFit

1 Power Clean + 1 Front Squat + 1 Push Jerk (Build to a heavy complex)

Wise Men (3 Rounds for reps)

AMRAP 3:

Max Rounds of “Macho Man” Weight 1

Rest 3 Minutes

AMRAP 3:

Max Rounds of “Macho Man” Weight 1

Rest 3 Minutes

AMRAP 3:

Max Rounds of “Macho Man” Weight 1

* 1 “Macho Man” complex is:

3 Power Cleans

3 Front Squats

3 Push Jerks

L3:

W1: 135/95 – W2: 155/105 – W3: 185/135

M+L3 & L2:

W1: 95/65 – W2: 115/85 – W3: 135/95

L1:

Same light weight each round
Score each round for total reps.

Choose weights that you could complete about:

6 rounds @ weight 1

4 rounds @ weight 2

3 rounds at weight 3