Monthly Archives: September 2016

9/30/2016

CrossFit Mad Hatter – CrossFit Strength Split Jerk (10×2) Metcon Metcon (AMRAP – Rounds and Reps) 3 min, 6min, 9min (rest 1min/ round,) 100m farmer carry (equals 1rep) 10 Overhead Walking Lunges (95/65) 20 Wall Balls (20/14) *begin where you ended your last round

09/29/2016

CrossFit Mad Hatter – CrossFit Strength Front Squat Metcon Metcon (AMRAP – Rounds and Reps) 12min Amrap Depth Jumps (2-3 boxes) (2 cycles) 100m Run Depth Jumps 200m Run *if rain effects runner safety for depth jumps we will replace run with: Row 150m / 250m or Airdyne .2mi /.3mi

09/26/2016

CrossFit Mad Hatter – CrossFit Strength Paused Front Squat (5-3-3-2-1-1-1) Pause 3 seconds Metcon (Time) 30-20-10 Calorie Row 80-60-40 Double Unders 3-2-1 Ladder Run through

9/27/2016

CrossFit Mad Hatter – CrossFit Strength Push Press (5-3-3-2-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min Amrap 5 OHS 135/95 10 Toes to Bar 15 Box Jumps

09/28/2016

CrossFit Mad Hatter – CrossFit Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Rest 5 Minutes CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# […]

09/24/2016

CrossFit Mad Hatter – CrossFit Metcon (4 Rounds for reps) 4 rds X 4min amraps (Rest 1min/ round) 200m run 15 Bench press (155/105, 135,95, 115,65) Max sit-ups Accessory 120 hamersting curls 80 triceps pull downs 3×15 banded cheerleaders

09/20/2016

CrossFit Mad Hatter – CrossFit Strength Overhead Squat Metcon Metcon (Time) 3 Rounds for Time 200m Run 15 HSPU 100m Run 2 Rope Climb

09/22/2016

CrossFit Mad Hatter – CrossFit Strength Front Squat Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute Amrap 4 Burpees over Bar 2 Hang Squat Cleans 205/125

09/23/2016

CrossFit Mad Hatter – CrossFit Strength Push Press Metcon Metcon (No Measure) Hand Stand Walk Practice 3 rounds 25 Shoulder taps -rest as needed between rounds Metcon (Distance) 10 Minutes of Work Hand Stand Walk Shuttle (with or without a partner) 5′ 10′ 15′ 25′ … increase by 5 till full length is reached ()

09/19/2016

CrossFit Mad Hatter – CrossFit Strength Back Squat Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#