WEDNESDAY 2.20.2019

STRONG

Bench Press 

Warm up and build to 90-95% of 1RM

Then EMOM for 10 rounds

1 Bench press

METCON-BURN

CONNECTIVITY

Abs 12 

5 Barbell Roll Outs
0:30 Hollow Hold
5 Barbell Roll Outs
0:30 L Hold (pull up bar)
5 Barbell Roll Outs
0:30 Hollow Hold
5 Barbell Roll Outs
0:30 L Hold (pull up bar)
5 Barbell Roll Outs
0:30 Hollow Hold
5 Barbell Roll Outs

Metcon

"Over and Out"

20 Power Snatches 95/65

20 Lateral over the Bar Burpees

20 Overhead Squats 95/65

20 Lateral over the Bar Burpees

20 Squat Snatches 95/65

TUESDAY 2.19.2019

TUESDAY 2.19.2019

STRONG

Warm Up

20 Upright Row

20 BHN Press

20 OHS

PVC Only

Warm Up

10 BHN Press from Split Position

Empty Bar only

Weightlifting

Clean Pull + Power Clean + Front Squat + Split Jerk

Warm up and build to heavy

EMOM for 7 rounds

MetCon

“Single File”
3 Rounds:
10 Strict Presses 115/80
15 Bent Over Rows
20 Single Legged Deadlifts

1500m Row

3 Rounds:
10 Strict Presses 115/85
15 Bent Over Rows
20 Single Legged Deadlifts

MONDAY 2.18.2019

MONDAY 2.18.2019

STRONG

Warm Up and build to 90-95% 1RM

THEN

EMOM for 10 rounds

1 Back Squat @90-95%

METCON-BURN

CONNECTIVITY

Fast Eddies Ab Routine 

25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly's
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks

Metcon

"Clean Sheet"

AMRAP 3:

12/9 Calorie Bike
9 Power Cleans 95/65

Rest 3 Minutes

AMRAP 3:

12/9 Calorie Bike
7 Hang Squat Cleans 115/80

Rest 3 Minutes

AMRAP 3:

12/9 Calorie Bike
5 Squat Cleans 135/95


SUNDAY 2.17.2019

SUNDAY 2.17.2019

STAMINA

SKILL WORK

20 SPM Row

Row 5 minutes at 20 SPM Rate for max meters rowed.

-count strokes, stop at 100 regardless of time

CONNECTIVITY

Partnered Med Ball Sit Ups 

Facing each other with feet/legs interlocked.

Both partners do a sit up at the same time passing the med ball to the partner.100 sit ups

METCON

Fight Gone Bad Championship Style

Five rounds of:

Wall-ball, 20 pound ball, 10 ft target
Sumo deadlift high-pull, 75 pounds
Box Jump, 20" box
Push-press, 75/55 pounds
Row

Rest 1:00 between rounds

SATURDAY 2.16.2019

SATURDAY 2.16.2019

Warm-up

Ring around the PVC

STRENGTH

Partner Power Clean 

METCON-BURN

Upside Down Cake

7:00 AMRAP

Partner A) Nose and Toes Hold

Partner B) As Many Strict Pull Ups As Possible

Rest 3:00

Faster Pussycat

7:00 Air Bike

Switch when RPM < 60 men
Switch when RPM <55 women

Rest 3:00

Is This Seat Taken

7:00 AMRAP

Partner A Wall Sit
Partner B Step ups 45/25 plate hold

FRIDAY 2.15.2019

FRIDAY 2.15.2019

STRONG

Warm-up

Inch Worm 

10-12

Scorpion Stretch 

8-10 each side

Reverse Scorpion

8-10 each side

POWER 2.15.2019 

6,7,8,9,10 Deadlift 80%

15 Dual KB Swing

0:30 Back Hold on boxAlternating movements EMOM

5 rounds = 15 minutes

METCON-BURN

"Spin Cycle"

18 Minute AMRAP:

5 Rope Climbs

30/21 Calorie Bike

100 Double Unders

THURSDAY 2.14.2019

THURSDAY 2.14.2019

STRONG

Warm-up

Snatch Warm 

3 snatch pulls from floor
3 snatch high pulls
3 muscle snatch
3 behind neck press
3 overhead squat
3 power snatch
3 squat snatch

2-3 times with empty bar only

Warm-up

OHS Hold

Weightlifting

METCON-BURN

Snatch Pull + Snatch High Pull + Power Snatch + HHV Snatch (squat) + OHS 

Warm up.

Build to "heavy"

Every 0:90 on the 0:90

5 rounds

MetCon

"Belly Flop"

21-15-9

Box Jump Overs (24/20)
Power Cleans 115/85
Chest to Bar Pull-ups
Front Squats 115/85
Lateral Barbell Burpees
Push Jerks 1185/85

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WEDNESDAY 2.13.2019

WEDNESDAY 2.13.2019

STRONG

Warm-up

500 m row at warm up pace

MOBILITY

Walking Lunges 

STRONG

EMOM Alternating movements

Back Squat 10 reps @ 70%
Lateral Jumps
Single leg reach and hold 0:30 each

Metcon

"Dopamine"

Every 5:00 on the 5:00

4 Rounds

20/14 Calorie Row
20/14 KB Step ups
20/14 Calorie Bike

TUESDAY 2.12.2019

TUESDAY 2.12.2019

STRONG

Warm-up

Clean Prep

Clean Pull
High Pull
Muscle Clean
Front Squat
Press
Push Press
Push Jerk
Split Jerk R
Split Jerk left

Weightlifting

Power Clean + Front Squat + Front Squat + Push Jerk 

Warm up build to @80% 1 RM

Then EMOM for 7

METCON-BURN

CONNECTIVITY

Fast Eddies Ab Routine 

25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly's
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks

Metcon

"Dead Arm"

AMRAP 12:

5 Strict Handstand Push-ups
10 Overhead Squats
15 Deadlifts

Rx – 95/65