Saturday February 14th

8am Hyrox
45 Minute Amrap
800M Run together
1200 M Row Split
800m Run together
6 heavy sled push, down and back is 2
800m Run togehter
1200M ski split
800M run
100m weighted lunge split

‍

9am Crossfit
Warm-Up:
400m Run
–
3 Sets, For Quality
8 Inchworm Push-Ups
10/10 Single Leg Glute Bridges
:15sec Passive Hang + :15sec Active Hang
10 Hollow Rocks + 10 Alt V-Ups

Conditioning:
For Time
400m Run
50m (165ft) Burpee Broad Jumps
400m Run
100m (330ft) Farmers Carry
400m Run
40 Toes to Bar
400m Run
50m (165ft) Farmers Walking Lunge
400m Run
40 Pull-Ups

Dumbbells: 2 x 50/35lb, 22.5/15kg

Time Domain: 25-35 minutes
Time Cap: 40:00

‍

‍

‍

‍

9am weightlifting Hang Snatch (above knee)
4 reps @ 70–75%
Every 2:00 x 5 sets

Snatch 4 reps  @ 70–75%
Every 3:00 by 6 sets. drop and reset between every rep

Overhead Squat – 5 reps @ 65–70% snatch
Every 2:30 x 4 sets

Snatch Pull – 4×4 @ 95–105%
8 minutes to complete all sets

Back Squat – 5 @ 70%
Every 2:30 x 5 sets

Accessory: Hip Thrust 3×8, Hanging Knee Raise 3×15

‍