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GWL 5/15/19

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CrossFit Huntingdon Valley – GIRLS WHO LIFT

Turkish Get Up (3 x 3 (each side) @ increasing weight)

GWL 5/15/19 (AMRAP – Reps)

10 Minute AMRAP

KB swings (#26)

Burpee Box Get Overs (24″)

One rep of each, then

Two reps of each, then

Three reps of each, etc. for 10 Minutes

5/15/2019

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CrossFit Huntingdon Valley – CrossFit

Bar Star for 3 (3 Rounds for reps)

Teams of 3:

AMRAP 7:

50 Back Squats (135/95)

50 Back Squats (155/105)

AMRAP Back Squats (185/125)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (115/80)

50 Bench Press (135/95)

AMRAP Bench Press (155/105)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (155/105)

50 Deadlifts (185/125)

AMRAP Deadlifts (225/155)

L2&L1:

Choose increasing weights that you could confidently complete:

First Weight: 20+ Unbroken Reps

Second Weight: 15+ Unbroken Reps

Third Weight: 10+ Unbroken Reps

Score each of the 3 rounds using total reps on the heaviest bars.

Bar Star for 2 (3 Rounds for reps)

Teams of 2:

AMRAP 5:

35 Back Squats (135/95)

35 Back Squats (155/105)

AMRAP Back Squats (185/125)

Rest 5 Minutes

AMRAP 5:

35 Bench Press (115/80)

35 Bench Press (135/95)

AMRAP Bench Press (155/105)

Rest 5 Minutes

AMRAP 5:

35 Deadlifts (155/105)

35 Deadlifts (185/125)

AMRAP Deadlifts (225/155)

L2&L1:

Choose increasing weights that you could confidently complete:

First Weight: 20+ Unbroken Reps

Second Weight: 15+ Unbroken Reps

Third Weight: 10+ Unbroken Reps

Score each of the 3 rounds using total reps on the heaviest bars.

5/14/2019

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CrossFit Huntingdon Valley – CrossFit

Undercover (Time)

3 Rounds:

15 Power Cleans (115/80)

20 Push-ups

into:

2 Rounds:

27/21 Calorie Row

80 Double Unders

into:

1 Round:

400 Meter Run

L2:

95/65

Push-ups to a box

40 Double Unders or 160 Single Unders

L1:

Light

Push-ups to a box

160 Single Unders or 90 seconds, whichever comes first
Choose a power clean weight that you could do 20+ reps unbroken, when fresh.

Choose a push-up modification that you could complete each round in 3-4 sets.

GWL 5/14/19

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CrossFit Huntingdon Valley – GIRLS WHO LIFT

Shoulder Press (build up to 1 set max reps at 85%)

GWL 5/14/19 (Time)

For time:

Buy in: 500m Row

1 Pullup

5 Air Squats

2 Pullups

10 Air Squats

3 Pullups

15 Air Squats

4 Pullups

20 Air Squats

5 Pullups

25 Air Squats

6 Pullups

30 Air Squats

5/11/2019

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CrossFit Huntingdon Valley – CrossFit

Team Cement Mixer (Time)

Teams of 2

10 Rounds Total (5 Each):

400 Meter Run

12 Toes to Bar

L2:

400 Meter Run or Row

Hanging Knee Raises

L1:

200 Meter Run or Row

Abmat Sit-ups or Toes to Kettlebell

*30 minute cap
Partners will alternate full rounds.

Ideally looking to complete each round in about 2:30.

Choose modifications that you could complete each round unbroken.

Last completed: 11/7/2018

5/10/2019

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CrossFit Huntingdon Valley – CrossFit

Deadlift (Build to a heavy triple)

Smooth Criminal (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)

L2:

30 Double Unders or 120 Single Unders

Wallballs, squatting to a target (14/10)

Deadlift 135/95

L1:

120 or 1:00 of Single Unders

Wallballs, squatting to a target (10/6)

Deadlift, medium weight

*Score rounds+reps
Last completed 11/23/2018

Choose a weight that you could do 18+ reps, unbroken, when fresh. In the workout, try to keep each round to less than 3 sets of deadlifts (5/5/5, 6/5/4, etc)