CrossFit Harrisburg posted on Facebook
Squat Clean and Jerk (1 rep max)
Metcon (AMRAP – Rounds and Reps)
12 min Amrap
10 Shoulder press 95/75
20 front rack alt lunges 95/75
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January 24th we will be hosting the 2015 Poker Run with 3 other area CrossFits to benefit the Epilepsy Foundation of North Carolina. You will have a chance to win some great prizes and even some extra cash! www.rxtremegames.com to register. Thursday Squat Snatch (6×3 at 76%) 20 mins Metcon (AMRAP – Reps) 4:00 minute AMRAP; 5 pull-ups 5 HR push-ups Score= total reps —rest 1 min— Metcon (AMRAP – Reps) 4:00 minute AMRAP; Squat cleans (135/95) —rest 1 min— Metcon (AMRAP – Reps) 4:00 minute max burpees
Thursday Metcon (AMRAP – Reps) “Tonto” 5 min Amrap 20m Sprint 25 Wall Balls (20/14) rest 2 mins 4 min Amrap 40m Sprint 20 Front Squats (95/65) rest 2 mins 3 min Amrap 60m Sprint 15 Hang Cleans (115/75) rest 2 mins 2 min Amrap 80m Sprint 10 Shoulder to Overhead (135/95) rest 2 mins 1 min Amrap 100m Sprint Max Reps Deadlift (185/115) *Each sprint completed is 1 Rep* Cash out 2 rounds Turkish get ups (5L and 5R) 20 banded KB swings Heavy as possible Not for time
Sat partner wod Metcon (AMRAP – Reps) 2 rounds Switch when the “required” reps are completed. Score the reps for wallballs, box jumps and toes to bar only. Station 1: AMRAP 4 Minutes 20 KB Swings 70/53 Russian while partner does Wall Balls 20/14 10″/9″ 1 min rest Station 2: AMRAP 4 Minutes 10 Clean and Jerks 135/95 While partner does box jumps 1 min rest Station 3: AMRAP 4 Minutes 20 hang power snatch 95/75 While partner does toes to bar 1 min res
Barbell for boobs. Sunday, October 19 at 3:00pm Deload week, will max next week. Thurs Squat Clean and Jerk (5×5 @ 60%) Touch and go Speed and technique stay light Metcon (AMRAP – Reps) 12 min Amrap 3-6-9-12… slamball 30/20 box jump 24/20
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