Darren@CrossfitCDI.com | CALL US 717-881-6901
2560 Eastern Blvd York, PA 17402
Start getting winter out of your system by joining the CrossFit CDI community! Our February fundamentals class will be starting on Monday, February 2nd at 10AM or 7:30PM. Fundamental sessions …
Read More10 Minute Snatch Work
10 Minute AMRAP
6 Deadlift
16 Goblet Step-Ups
32 DU’s 3/1
60 T2B
3 Minute AMRAPx4 2 Minute Rest between
3 Muscle Ups
4 Power Cleans
5 Front Squats
6 Sit Ups
Plank Work
Deadlift 4×3 (same weight)
Skill: Kettlebell Clean
For time (15 minute cap):
10 Shuttle Runs
4 Rounds:
10 Kettlebell Clean and Jerk (Right arm)
10 Kettlebell Clean and Jerk (Left arm)
20 Box Jumps
10 Shuttle Runs (after …
0-4 Minutes
Two Rounds:
10 Front Rack Lunges
10 Pull-ups
4-8 Minutes
Two Rounds:
50 Double Unders
20 Wall Balls
8-12 Minutes:
Two Rounds:
8 Power Cleans
10 Toes to Bar
Athlete must complete the two rounds within the time period in …
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/45 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/45 pounds (Reps)
Row (Calories)
In this workout you move from …
Shoulder Press 3×5 (same weight)
4 Min AMRAP x 3 (1 minute rest between each):
20 Double Unders
20 Mountain Climbers
4 Shuttle Runs
4×5 GHD