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8/7/2019

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CrossFit Huntingdon Valley – CrossFit

Deadlift (Heavy set of 6)

Build to a heavy set of 6, then 4, then 2.

Deadlift (Heavy set of 4)

Deadlift (Heavy set of 2)

Optimus Prime (AMRAP – Reps)

AMRAP 7:

Wallballs (20/14)

On the Minute (starting at 1:00): 5 Deadlifts (225/155)

L2:

Wallball 14/10

Deadlift 155/105

L1:

Wallball 10/6 to a wallball target under your butt

Deadlift ~50% of your heaviest deadlift

*Score the total number of wallballs
Full depth on the wallballs is more important than the height of the throw. If you’re unsure of the depth of your squat, use a wallball under your butt as a target.

Choose a deadlift weight that you could complete each round unbroken. There’s not enough time in this workout to break into multiple sets.

Looking to complete about 12-20 reps each minute.

Last completed 11/2/2018

Dylan 8/7/19

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CrossFit Huntingdon Valley – Dylan Personal Training

Optimus Prime (AMRAP – Reps)

AMRAP 7:

Wallballs (20/14)

On the Minute (starting at 1:00): 5 Deadlifts (225/155)

L2:

Wallball 14/10

Deadlift 155/105

L1:

Wallball 10/6 to a wallball target under your butt

Deadlift ~50% of your heaviest deadlift

*Score the total number of wallballs

Back Squat

Bench Press

8/6/2019

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CrossFit Huntingdon Valley – CrossFit

Monkey Business (Time)

4 Rounds:

400 Meter Run

20 DB/KB Hang Clean and Jerks (50/35)

15 Pull-ups

L2:

DB/KB Hang Clean and Jerks (35/25)

Banded Pull-ups

L1:

200 Meter Run

DB/KB Hang Clean and Jerks (Light)

Ring Rows

8/5/2019

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CrossFit Huntingdon Valley – CrossFit

Snatch Complex 2 (Build to a heavy complex)

Power Snatch

Overhead Squat

Squat Snatch
Performed as a true weightlifting complex. Power snatch into the overhead squat. Drop the bar and reset before performing the squat snatch.

Rocket Power (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Snatches (115/85)

15 Lateral Barbell Burpees

15 Overhead Squats (115/85)

9 Lateral Barbell Burpees

9 Squat Snatches (115/85)

L2:

Step over burpees

95/65

L1:

Burpees to a box

Power Snatch/Front Squat/Power Snatch (Light)
Looking to complete the workout in under 10 minutes.

Choose a weight that you could do the overhead squats unbroken during the workout.

8/4/2019

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CrossFit Huntingdon Valley – CrossFit

Cool Whip (Time)

3 Rounds:

21/15 Calorie Row or 17/12 Bike

75 Double Unders

Directly Into…

3 Rounds:

20 DB/KB Snatches (50/35)

12 Lateral Dumbbell Burpees

L2:

40 Double Unders or 150 Single Unders

DB/KB (35/20)

L1:

150 or 1:30 Single Unders

DB/KB (Light)

Burpees to a box
Looking to complete the first ½ in 8-9 minutes

Choose a DB/KB weight that you could complete the snatches in 1-2 sets every round.

8/3/2019

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CrossFit Huntingdon Valley – CrossFit

Runny Nose (AMRAP – Reps)

Teams of 3

AMRAP 30:

75 Back Squats (155/105)

400 Meter Team Medball Run (20/14)

75 Bench Press (135/95)

400 Meter Team Medball Run (20/14)

75 Hang Power Cleans (115/85)

400 Meter Team Medball Run (20/14)

L2

115/85

105/75

95/65

L1:

Light-Medium
Score the total number of barbell reps.

Choose weights that you could do at least 15 reps unbroken, when fresh of each movement.