Month: November 2016

CrossFit Mad Hatter – CrossFit

Metcon

Metcon (Time)

Complete with a partner:

600m Deadlift walk 90/50

4 rounds

20 Alternage G2O/H2O 135/95

20 Hand release pushups

100m suicide sprint

(20-40-60-80-100-80-60-40-20)

CrossFit Mad Hatter – CrossFit

Strength

Push Jerk (6×2)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

20′ Bear Crawl

4 Bench/ Box Jump overs

10 Alt. Pull-up/ Toes to Bar (20 reps total)

*All weight and movements are adjustable to any individuals ability

CrossFit Mad Hatter – CrossFit

Strength

Front Squat (10×2)

Metcon

Metcon (AMRAP – Rounds)

16min Emom

Even: 10 Push Press 135/95

Odd: 15 Box Jumps

*All weight and movements are adjustable to any individuals ability

CrossFit Mad Hatter – CrossFit

Strength

Overhead Squat (5-3-3-2-1-1-1)

Metcon

Metcon (Time)

3 rounds for time

50 Double Unders

21-15-9

Ring Pull-ups

*All conditioning and gymnastic movements may be adjusted to an individuals abilities

CrossFit Mad Hatter – CrossFit

Metcon

Metcon (Time)

For Time:

Partition in any order you wish but complete the following:

100 Wallballs 20/14

80 Cal. Airdyne

60 Burpees

40 Toes-to-Bar

20 Squat Cleans 185/125

Name of the game is strategy!

Rest 5 Minutes

Metcon (Time)

21-15-9

Overhead Squat 135/95

Double Kb Russian Swing

*All weights and movements can be adjusted to an individuals ability.