Monthly Archives: October 2016

CrossFit Mad Hatter – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP Partner 1 works Partner 2 rest 3 Clean & Jerk 95/65 8 Burpee over the Bar (Slap hands between switching)

CrossFit Mad Hatter – CrossFit Strength Split Jerk (10×2) Metcon Metcon (3 Rounds for time) 3 Rounds (3min rest/ set) Down and Back Suicides 10m – 10m 20m – 20m 30m – 30m 40m – 40m 50m – 50m

CrossFit Mad Hatter – CrossFit Strength Front Squat (5-3-3-2-1-1-1) Metcon Metcon (AMRAP – Reps) 5 x 3 min Amrap (1 minute of rest/ set) 21 Wallballs 20/14 15 Ab-mat Sit-ups Max Power Cleans 155/105

CrossFit Mad Hatter – CrossFit Metcon Metcon (Time) 3 Rounds 20 Cal (row/Airdyne) 3 Rope Climb Rest 5 Minutes Cash In Metcon (No Measure) 800m Metcon (Time) 3 Rounds for Time 7 Deadlift 275/165 14 Push Press 135/95 21 Kb Lunges

CrossFit Mad Hatter – CrossFit Warm-up Metcon (No Measure) 3rds 100m Row 4 Snatch Grip Push Press 4 Snatch Balance 10 Banded Good Mornings Strength Squat Snatch (5-3-3-2-1-1-1)

CrossFit Mad Hatter – CrossFit Strength Sumo Deadlift (5-3-3-2-1-1-1) Metcon Metcon (Time) 5RFT 5 Box Jumps 30″/24″ 10 Ring Rows 20 Push-ups

CrossFit Mad Hatter – CrossFit Strength Sumo Deadlift (5-3-3-2-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 2x 5min AMRAP (1min rest between each sets) 5 Box Jumps 30″/24″ 10 Ring Rows 20 Push ups

CrossFit Mad Hatter – CrossFit Metcon Metcon (Time) 3 RFT 400m Run (or 500m Row) 25Kb Swings 53/35 60 Double Unders (120 Singles) 25 Burpees Metcon (No Measure) Cool Down/ Mobility (move with purpose)