Saturday January 17th

8am HYROX
Teams of 2
40 Minutes Amrap
We will do the movements we missed last week, then NEXT we are going to run an acutal full Hyrox.
800M Run Together
1000M Row split
800M run togehter
200M Farmer carry split
800m run
6 Sled pulls (3 each)
800m run
100m Walking lunge with sandbag on shoulder
Make it through and start over

‍

9am CrossFit
- Warm up- Coaches choice

‍

Strength (15 min)
Deadlift

5 sets of 5 @ ~65–70%

Controlled touch-and-go encouraged

Workout (18 min cap)
Inspired by 17.1
For Time:

10 Rounds

8 Dumbbell Snatches (50/35, alternating)

15 Burpee Box Jump Overs (24/20)

Scaling: Step-overs, lighter DB
‍

9am Weightlfiting
2 Sets For Absolute Quality
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Behind the Neck Snatch Balance
3 Hang Power Snatch
3 Overhead Squats

A) Snatch
Pause Snatch Pull + Low Hang Squat Snatch
Build to a Heavy 2+1
TAKE 4 sets to build to your heavy, (Every 2:30x4)
‍

Then perform 2 drop sets at 90% of Heavy for the Day
To put a number on this, take 90% percent of your heavy.
Do a set at 90, reduce weight and immediately do another set, reduce weight and immediately do another set,then one more, so 4 drops

Rest 3 minutes and do another set like that.

‍

Pause 2in below the knee for the snatch/clean for 1 sec on pause pulls

B) Clean and Jerk
Pause Clean Pull + Low Hang Squat Clean + Split Jerk
Build to a Heavy 2+1+1
Then perform 2 drop sets at 90% of Heavy for the Day

Pause 2in below the knee for 1 sec on the Pause Clean Pull

C) Back Squat
Build to what you hit for 5 last week (HEAVY if you were not here)
Then complete…
2 Sets x 5 Reps @ 90% of 5RM

‍

‍