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Workout 051618

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CrossFit Huntingdon Valley – CrossFit

1 Snatch Pull + 1 Hang Squat Snatch (3×1@80% of 1RM Snatch)

1 Complex = 1 Rep

Metcon (Time)

For time:

3 rounds of:

5 bar muscle-ups

5 snatches

Then, 3 rounds of:

15 deadlifts

30 squats

Then, 3 rounds of:

5 bar muscle-ups

5 cleans

Rx: #155/105

Level 2:

5 Chest to Bars (in lieu of BMU)

#135/95

Level 1:

10 Jumping C2B Pullups (in lieu of C2B)

#65/45

Workout 51518

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CrossFit Huntingdon Valley – CrossFit

Clean Grip Deadlift (4×3@105% of Max Clean)

Summertime Lurong Benchmark Test (AMRAP – Reps)

8 Minute AMRAP

5 Deadlifts

4 Hang Cleans

3 Front Squats

2 Shoulder to Overhead

1 Ground to Overhead
Open (Ages 18 – 39)

Rx: #185/125

Level 2: #135/85

Level 1: #65/35

Masters (Ages 40 – 49)

Rx: #135/85

Level 2: #115/65

Level 1: #45/35

Masters + (Ages 50+)

Rx: #115/65

Level 2: #95/55

Level 1: #45/35

Workout 051418

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CrossFit Huntingdon Valley – CrossFit

1 Clean Pull + 1 Hang Squat Clean + 1 Jerk (3×1@80% of 1RM Clean & Jerk)

1 Complex = 1 Rep

Jump Around (Time)

5 rounds for time of:

1 sub-0:45 250-m row

50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo that segment before moving back to the other exercise.

Level 2:

5 rounds for time of:

1 sub-0:55 250-m row

100 unbroken single-unders

Level 1:

5 rounds for time of:

1 max effort 250-m row

100 single-unders

GWL 5/14/18

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CrossFit Huntingdon Valley – GIRLS WHO LIFT

Back Squat (Build up to 6RM)

1 x 10 @ empty bar

1 x 8 @ 50%

1 x 6 @ 60%

1 x 6 @ 6RM (~70%)

Circuit EMOM

EMOM 6 Sets:

Minute 1: 2 Back squats @ 6RM

Minute 2: 6 Seated Box Jumps

GWL Flight Simulator (Time)

5-10-15-20-15-10-5

Unbroken Double Unders

Intermediate:

5-10-15-20-15-10-5

Unbroken Looping Single Unders

Novice:

5-10-15-20-25-30-25-20-15-10-5

Unbroken Single Unders

GWL 5/10/18

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CrossFit Huntingdon Valley – GIRLS WHO LIFT

Push Press (1 x 5 @ 100% of Shoulder Press 1RM)

Circuit EMOM

3 Rounds:

Minute 1: 3 Pushups

Minute 2: 3 Kip Swings

Minute 3: 10 Pulls on the Rower

GWL 5/9/18 (Time)

3 Rounds:

20 Air Squats

20 Kettlebell Swings (#26)

:20 Second Handstand Hold

40 Single Unders (must attempt 1 Double Under every 10th rep)

Run 200m

GWL 5/9/18

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CrossFit Huntingdon Valley – GIRLS WHO LIFT

Push Press (1 x 5 @ 100% of Shoulder Press 1RM)

Circuit EMOM

3 Rounds:

Minute 1: 3 Pushups

Minute 2: 3 Kip Swings

Minute 3: 10 Pulls on the Rower

GWL 5/9/18 (Time)

3 Rounds:

20 Air Squats

20 Kettlebell Swings (#26)

:20 Second Handstand Hold

40 Single Unders (must attempt 1 Double Under every 10th rep)

Run 200m

GWL 5/7/18

By: 0

CrossFit Huntingdon Valley – GIRLS WHO LIFT

Deadlift (Build up to 7RM)

Circuit EMOM

3 Rounds:

Minute 1: 6 Pistol Squats (L leg)

Minute 2: 12 Renegade Rows (L arm)

Minute 3: 6 Pistol Squats (R leg)

Minute 4: 12 Renegade Rows (R arm)

GWL 5/7/18 (Time)

7 Rounds for time:

3 Pullups

3 Toes 2 Bar

5 Thrusters (#35)

5 Wall Balls (#10)

10 Minute Cap

GWL 5/3/18

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CrossFit Huntingdon Valley – GIRLS WHO LIFT

Shoulder Press (Build up to 8RM)

Circuit EMOM

4x

Minute 1: 8 Pushups

Minute 2: :20 Second L-sit hold

Minute 3: :20 Plank (Weighted if possible)

GWL 5/2/18 (Time)

30-20-10

Cal Row

Overhead Lunges, alternating (#25)