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8/9/18

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CrossFit Huntingdon Valley – CrossFit

Posterior Chain Floss

1 Minute per leg

Metcon (Time)

5 Rounds for time of:

20 Wall ball shots (20lbs/14lbs)

10 Deadlifts (225lbs/155lbs)
This is sub 10:00 burner. All sets should be unbroken or with only 1 break on any round. Modify accordingly.

8/8/18

By: 0

CrossFit Huntingdon Valley – CrossFit

Metcon (Time)

3 Rounds:

15 Unbroken Push Jerks (#165/115)

25 Lateral Box Jump Overs (24″/20)

3 Minute Rest b/t rounds

Score is total work time not including rest

Accessory Work

Not for time:

30 Strict Pullups

40 RIng Pushups

50 Seated Dumbbell Presses

Heavy Day

By: 0

CrossFit Huntingdon Valley – CrossFit

8RM Backsquat (5 Rounds for weight)

5 Rounds

Every 3 Minutes:

8 Backsquats @ increasing weight each round
The first 2-3 rounds should be light to moderate loads. The last two rounds should be very challenging

3 Front Squats + 1 Thruster (5 Rounds for weight)

5 Rounds

Every 2 Minutes:

3 Front Squats + 1 Thruster
Build to a max over the 5 rounds