Month: July 2016

CrossFit Mad Hatter – CrossFit

Strength

Back Squat (10×2)

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

50 Double Unders

8 Right hand russian Kb swings

50m Run

8 Left hand russian Kb swing

CrossFit Mad Hatter – CrossFit

Metcon (AMRAP – Rounds)

30 Minute EMOM

(every minute on the minute)

1 Deadlift

1 Power clean

1 Shoulder to Overhead

(Scale as needed)

Rest 5 Minutes

Metcon (No Measure)

Core Development

CrossFit Mad Hatter – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Workout

20 Minute AMRAP

8 Hang Power Cleans

6 Jump over Bamboo Poles

8 Power Snatch

Run Through the Ladders

10 Burpees

200m run

(alternate the partner, partner who finishes starts next round)

CrossFit Mad Hatter – CrossFit

Strength

Back Squat (10×2)

Metcon

21-15-9 (Time)

Wall Balls 20/16

Toes to Bar

(Scale as needed)

CrossFit Mad Hatter – CrossFit

Metcon

Metcon (Time)

3 Rounds For Time

7 Man Makers

200m Run

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

10 Cal. Airdyne

10 Chest to Bar Pullups

(Scale as needed)

CrossFit Mad Hatter – CrossFit

Strength

Bench Press (10×2)

Metcon

Metcon (AMRAP – Reps)

Double Under & Single Unders

Seconds On/Second Off

10/50

20/40

30/30

40/20

50/10

50/10

40/20

30/30

20/40

10/50

Finish

CrossFit Mad Hatter – CrossFit

Strength

Bench Press (5-3-3-3-1-1-1)

Metcon

Metcon (Time)

3 RFT

5 KB Snatches (left)

25 Doubles (50 singles)

5 KB Snatches (right)

25 Doubles

CrossFit Mad Hatter – CrossFit

Strength

1/4 back Squat (5-3-3-3-1-1-1)

Metcon

Metcon (Time)

9-6-3

Ring Muscle Up Progression

Pistols

CrossFit Mad Hatter – CrossFit

Metcon

Metcon (Time)

Accumulate w/partner

1600m row

100 box jump overs

800m farmer carry

CrossFit Mad Hatter – CrossFit

Strength

Bench Press (8×2 @ 65%)

Metcon (Time)

Accumulate #10,000/7,500

Deadlift 225/185

Squat Clean 155/115

Push Press 115/75