Saturday December 13th

Saturday
8am Hyrox
9am CrossFit and Weightlifting

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8am
42 Minute Amrap
800m together
6 sled pushes (3 each, down and back is 2)

1000m row split

800m run together
6 sled pushes
1000m Ski split


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That's it, for 42 Minutes!

9am
Warm Up:
1:30 Row
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2 Sets
5/5 Suitcase Deadlifts
10 Russian Kettlebell Swings
10 V-Ups
10 second Hollow Hold
:15/:15 Single Arm Dead-Hang
4 Strict Knees to Chest

Main Workout: Running Stamina
Every 12:00 x 4 Sets
20/14 Calorie Echo Bike
10 Burpee Box Jumps
400m Ski Erg
25 Sit-Ups
600m Run

Box Height 24/20in

Score = Total Running Time (including Rest)

Goal: Sub 9:00 /Set, Cap: 10:00/Set

Primary Objective: Complete each run to finish at 5k race pace
Secondary Objective: Consistent pacing set to set

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9am Weightlifting
Warm up. The Burgener Warm up (look it, but we will lead it as well)

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A) Snatch Complex
Every 2:00 x 4 Sets
High Hang + Hang + Floor
1+1+1 @ 70-75%

% based on 1RM Snatch

Focus: Dialing in positions, footwork and having this feel snappy going into a max out week next week

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B) Same complex with Clean and Jerk
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C) Back Squat
Every 2:00 x 5 Sets
Set 1: 3 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4: 2 Reps @ 80%
Set 5: 2 Reps @ 85%

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