Month: September 2016

CrossFit Mad Hatter – CrossFit

Strength

Push Press

Metcon

Metcon (3 Rounds for reps)

2 Minute Amrap

3 Burpees Over Bar

5 Power Snatch 95/65

30 sec rest

2 Minute Amrap

4 Burpees Over Bar

4 Power Snatch 115/85

30 sec rest

2 Minute Amrap

5 Burpees Over Bar

3 Power Snatch 135/95

CrossFit Mad Hatter – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute Amrap

8 Hang Power Cleans 135/95 (115/75, 95/65)

5 Front Squats

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

10 Minute Amrap

Cindy

5 Pull-ups

10 Push-ups

15 Air Squats

Emom: 10 Double Unders

Rest 5 Minutes

Metcon (Time)

200m Sprint

50 Wallballs 20/14 (Rx+ 25/16, Scale 1 14/8)

CrossFit Mad Hatter – CrossFit

Metcon

Metcon (Time)

21

Kb Snatchs 53/35

Box Jumps 24″/20″

2 Rounds

400m Run

5 Deadlifts 275/165

15

Kb Snatchs 53/35

Box Jumps 24″/20″

2 Rounds

400m Run

5 Deadlifts 275/165

9

Kb Snatchs 53/35

Box Jumps 24″/20″

CrossFit Mad Hatter – CrossFit

Metcon

Metcon (Time)

Partner workout (switch as needed)

For time:

P1 100 wallballs 20/14

P2 hold front rack

P1 100 over walking lunges w/ slosh pipe

P2 dead hang from rig

P1 50 man makers

P2 hold ring push-up

P1 200 cal airdyne

P2 run 150m run

CrossFit Mad Hatter – CrossFit

Strength

Back Squat

Metcon

Metcon (Time)

600m Farmer Carry

53(2)/35(2)

– every drop perform 3 burpees

CrossFit Mad Hatter – CrossFit

Strength

Push Press

Metcon

Metcon (AMRAP – Reps)

10min AMRAP

Strict Ring Pull-ups (C2R)

-Every drop Run 100m

(rest as needed after run)