Saturday January 24th

8am HYROX FULL RACE 
9am CrossFit
9am Weightlifting

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If you do not want to do the full hyrox workout at 8 just do part of it!!!!!
If you want to do the full it will take more than an hour so there will be time when 8am and 9am are sharing space!
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🏁 HYROX RACE (we will help scale this down if you do not want to do the whole thing)

🟢➡️ 1,000 m Run (together)
🟣➡️ 1,000 m SkiErg (split)

🟢➡️ 1,000 m Run (together)
🟣➡️ 50 m Sled Push (split)

🟢➡️ 1,000 m Run (together)
🟣➡️ 50 m Sled Pull (split)

🟢➡️ 1,000 m Run (together)
🟣➡️ 80 m Burpee Broad Jumps (split)

🟢➡️ 1,000 m Run (together)
🟣➡️ 1,000 m Row (split)

🟢➡️ 1,000 m Run (together)
🟣➡️ 200 m Farmer’s Carry (split)

🟢➡️ 1,000 m Run (together)
🟣➡️ 100 m Sandbag Lunges (split)

🟢➡️ 1,000 m Run (together)
🟣➡️ 100 Wall Balls (split)
🏁 FINISH

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9am CrossFit
warm up
2 Rounds
10 Deep Lunge Mountain Climbers
8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings
8 Box Jumps (Step-Down)

Conditioning
5 Sets
24 Minutes AMRAP
600m Run
24 Air Squats
18 Abmat Sit-Ups
12 Burpees over bar


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9am Weightlifting
warm up
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) Pause Snatch Pull + Low Hang Squat Snatch
Every 2:00 x 3 Sets
Set 1: 2+1 @ 85%
Set 2: 2+1 @ 90%
Set 3: 2+1 @ 90%
% of Heavy from last week

Pause Clean Pull + Low Hang Squat Clean + Split Jerk
Every 2:00 x 3 Sets
Set 1: 2+1+1 @ 85%
Set 2: 2+1+1 @ 90%
Set 3: 2+1+1 @ 90%
% of Heavy from last week

Back Squat
Every 3:00 x 3 Sets
Set 1: 5 Reps @ 85%
Set 2: 5 Reps @ 90%
Set 3: 5 Reps @ 90%

% of 5RM from last week

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