Saturday August 15th

All classes will be wrapped up by 9:30 am
We are hosting a CrossFit Level 2 for our Coaches.
CHECK THE TIMELINE 

8am Hyrox- hard time cap, done by 8:50
9am CrossFit- 9am start, done by 9:35, get here a little early to warm up
WEIGHTLIFTING- 8:30 to 9:35, no Coach. Be cleaned up by 9:35. Weston is also leveling up and taking USAW Weightlifting Course in Orlando.
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8am Hyrox
35 Minute Amrap
split the work, share the run
Run 800
Row 1000
Run 800
Ski 1000
Run 800
60 Burpee Broad jumps
Run 800
100 wall balls
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9am CrossFit.
Warm up
Run 200
Then 2 rounds
20 Banded pass throughs
5/5 samspon stretch
10 second active hang

**Movement review ** TOGETHER
I show, you go
1st -pull ups and scaling options
2nd- Push ups and scaling options
3rd- air squats focusing on full range of motion

Then 2 slow controlled  rounds of
Run 100
3 pull ups or scaling option
4 push ups, 5 squats

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"Running With Cindy"
20 minute amrap
5 pull ups
10 push ups
15 air squats
Run 200m
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L2-Intermediate athletes are encouraged to attempt this workout as prescribed.
If needed, reduce the reps on the pull-ups and/or push-ups if the range of motion is compromised or rest breaks are prolonged.

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L1-Complete as many rounds and reps as possible in 12 minutes of:

3 ring rows

6 assisted push-ups

9 squats

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Run 200

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8:30 to 9:25 Weightlifting
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Part 1 — Snatch
Doubles
Every 2:30 × 5 sets

Sets 1–2: 2 snatches at 75%
Sets 3–4: 2 snatches at 78%
Set 5: 2 snatches at 80%

THEN

Singles
Every 2:30 × 3 sets

Set 1: 1 snatch at 83%
Set 2: 1 snatch at 85%
Set 3: 1 snatch at 85%

Points of Performance
Reset completely between repetitions
Maintain patience as the bar gets heavier
Continue pushing with the legs
Avoid throwing the shoulders backward
Pull under aggressively
Commit to the receiving position
Stabilize before standing
What We Are Looking For

The singles should look like heavier versions of the earlier volume reps.

The athlete should not suddenly change the setup, pull faster from the floor, or hesitate under the bar because the percentage is higher.

Part 2 — Clean & Jerk
Doubles
Every 3:00 × 4 sets
Sets 1–2: 2 clean and jerks at 75%
Set 3: 2 clean and jerks at 78%
Set 4: 2 clean and jerks at 80%

Singles

Every 3:00 × 2 sets

Set 1: 1 clean and jerk at 83%
Set 2: 1 clean and jerk at 85%

Points of Performance
Do not yank the clean from the floor
Finish the pull and meet the bar
Maintain the front rack during the recovery
Reset fully before the jerk
Dip through the heels and whole foot
Drive straight
Lock the arms forcefully
Recover only after balance is established
What We Are Looking For

This is the bridge between volume training and heavy lifting.

The goal is confidence, not survival. There should be no ugly cleans followed by desperate jerks.

Part 3 — Front Squat

Every 3:00 x 6 sets
3 reps at 80%

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