Month: July 2016

CrossFit Mad Hatter – CrossFit

Metcon

Metcon (Time)

Obsticale Course

3 Rounds For Time

300m row

Bamboo bar hurdle/crawl

50′ sled push

8 KB Push Press

Hurdle Box/ Loading dock climb

Balance Beam

Fire Hose pull/ Run

CrossFit Mad Hatter – CrossFit

Strength

Split Jerk (5-3-3-3-1-1-1)

Metcon

Metcon (Time)

3 RFT

10 Pull ups

20 Kettlebell Swings

(Scale as needed)

CrossFit Mad Hatter – CrossFit

Strength

Paused Front Squat (5-3-3-3-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 Bent over rows

200m run w/ a medball

CrossFit Mad Hatter – CrossFit

Strength

Bench Press (8 x 2)

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

CrossFit Mad Hatter – CrossFit

Strength

Back Squat (8 x 2)

Metcon

Metcon (Distance)

5 Minute Emom

Row (Max meters)

Emom 3 Burpees

CrossFit Mad Hatter – CrossFit

Metcon (Time)

5 RFT (25min. time cap)

400m Run

3 Kb Squat Cleans

2 Rounds of Cindy

30sec. Plank hold

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

3 x 3min AMRAP

3 Power Snatch

6 Overhead Squat

9 Hand Release Push-ups

CrossFit Mad Hatter – CrossFit

Metcon

Bear Complex (7-7-7-7-7-7-7)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

CrossFit Mad Hatter – CrossFit

Strength

Overhead Squat (5-3-3-3-1-1-1)

Metcon

Metcon (Calories)

3 RFT

2Min Airdyne

3 Bar Muscle ups

Rest 1 minute

(Scale to your ability)

CrossFit Mad Hatter – CrossFit

Strength

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Sumo Deadlift (5-3-3-3-1-1-1)

Metcon

Metcon (Time)

3 RFT

Deadlift hold 2min

Front Rack hold 1min

200m walk w/ weight in back rack

CrossFit Mad Hatter – CrossFit

Strength

Bench Press (10×2)

Metcon

Metcon (Time)

8 RFT (15 minute time cap)

15 Air Squats

10 Box Jump overs

5 Push ups

(Scale as needed)