Saturday December 6th

Saturday 8am Hyrox class

9am Crossfit class AND Weightlifting class

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8am
HYROX partners (run together, other work is split)
40 minutes Amrap

1️⃣ Row – 60/45 Cal
➡ 600m Run Together

2️⃣ Ski Erg – 60/45 Cal
➡ 600m Run Together

3️⃣ Wall Balls – 80 Reps (20/14 lb)
➡ 600m Run Together

4️⃣ Burpees (over rower)– 40 Reps
➡ 600m Run Together

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9am CrossFit

Warm up For Quality
6 minute amrap
1:00 Cardio Choice
20 Lateral Line Hops
10 Alternating Reverse Lunges
5 Inchworm Push-Ups
10 Alternating Scorpions

Conditioning

For Time Solo or with a partners. partners run together and split other work
40 Minutes cap
600m Run
50 Wall Balls
600m Run
50/40 Calorie Row
600m Run
50 American Kettlebell Swings
600m Run
50 Burpees
600m Run
50/40 Calorie Echo

Wall Ball: 20/14lb, 9/6kg
Kettlebell: 53/35lb, 24/16kg

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9am Weightlifting
Barbell warm up
then
Weightlifting
A) Snatch Technique Primer
Muscle Snatch + High Hang Squat Snatch
5:00 EMOM
1+1 @ 40% + 1 RM Snatch

B) Snatch Complex
Power Snatch + Hang Squat Snatch
Every 90 seconds x 5 Sets
1+1 @ 70-75% of 1RM Power Snatch
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C) Clean and Jerk Complex
Power Clean + Hang squat clean
every 90 seconds x 5 sets
1+1 @ 70- 75 of your 1rm of your power clean

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Strength:
Every 2:00 x 5 Sets
Front Squat + Split Jerk
Set 1: 5+1 @ 65%
Set 2: 5+1 @ 70%
Set 3: 4+1 @ 75%
Set 4: 3+1 @ 80%
Set 5: 2+1 @ 80% +

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