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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.