Saturday July 11th

Throw back to Michelle in the old gym. I will have to check but its either Michelle, Bobby or Bill who have been here the longest. 10 years plus.
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Saturday Hyrox 8am, CrossFit and Weightlifting at 9am

Run together, split the stations
45 Minutes Amrap (or 1 time through)
Run 600M
1000M Row+50 burpee broad jump
Run 600M
100 Wall Balls + 50m sled push
Run 600m
1000M ski
Run 600M
50m Sled Pull+100M weighted walking lunge
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9am CrossFit
Warm-Up
3 Sets:
1:00 Bike / 1:00 Ski / 1:00 Shuttle Run ( Jog )
10 Knee Hug + Lunge and Twist
10m Toy Solders
10m Walking Quad Stretch
:30 Wall Sit

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Conditioning
For Time:
10 Sets
12/9 Calorie Echo
9/7 Calorie Ski Erg
6 Shuttle Run
Rest 1:00 b/t sets

Shuttle Run = 25/25ft (7.5/7.5m)

Goal: Sub 1:30 - 2:00 / Set , 24:00-30:00 Running Time
Time Cap: 35:00


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Max out week for Weightlifting
General Warm-Up

8 Minutes

2 Rounds
10 Air Squats
10 PVC Pass Throughs
10 PVC Overhead Squats
10 Empty Bar Good Mornings
10 Empty Bar Muscle Snatches
Snatch Warm-Up

Then

With an empty bar:

2 Rounds

3 Muscle Snatches

3 Overhead Squats

3 Drop Snatches

3 Snatches from Power Position

3 Hang Power Snatches

3 Hang Snatches

Coach should spend this time reinforcing:

Stay over the bar.
Finish the pull.
Punch overhead.
Move your feet.
Lift 1 — Snatch Max

Approximately 30 Minutes

Athletes will have 30 minutes to build to today's heaviest successful snatch.

Suggested Jump Progression. also know when to go by feel. if you are feeling good near the end, and think you only have one good attempt left in you. Go for it.
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5 reps Empty Bar

3 @ 40%

2 @ 55%

1 @ 65%

1 @ 72%

1 @ 78%

1 @ 84%

1 @ 88%

1 @ 92%

1 @ 95%

Attempt PR

If successful…

Attempt another PR.

What We're Looking For

Today isn't about making ten heavy attempts.

The goal is making smart jumps and saving energy for the biggest lifts.

Remember:

If a lift feels easy, make a slightly bigger jump.
If a lift feels slow, take a smaller jump.
One good lift is always better than three missed lifts.

Every attempt should look intentional.

Take your time.

Visualize the lift before stepping to the bar.

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5 Minute Recovery

Walk around.

Hydrate.

Reload the bar.

Shake out the nerves.

Clean & Jerk Warm-Up

Empty Bar

2 Sets

3 Front Squats

3 Tall Cleans

3 Hang Power Cleans

3 Push Jerks

2 Clean & Jerks

Lift 2 — Clean & Jerk Max

Approximately 30 Minutes

Athletes will have 30 minutes to build to today's heaviest successful clean and jerk.

Suggested Progression

3 @ 40%

2 @ 55%

1 @ 65%

1 @ 75%

1 @ 82%

1 @ 88%

1 @ 92%

1 @ 95%

Attempt PR

If successful…

Attempt another PR.

What We're Looking For

Remember…

Most missed clean and jerks aren't because the athlete wasn't strong enough.

They're missed because they rushed.

Be patient from the floor.

Stand up confidently from the clean.

Take a breath before the jerk.

Commit completely overhead.

Every lift starts with confidence.

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