Saturday July 25th

8am Hyrox. 9am CrossFit, 9am Weightlifting

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Hyrox 40 Minutes Amrap, or 1 time through
Run together. split the stations
600M Run
1200m Row + 100 Wall Balls
600M run
1200m ski + 100M walking lunge
600M run
400 METER FARMER CARRY (not 200) 

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9am CrossFit
2 Rounds
250/220m Row
200m Run
15/11 Calorie Echo Bike
10 Bootstrap Squats
8 Kettlebell Deadlifts
8 Russian Kettlebell Swings
8 Goblet Squats
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1 Round @ Working Loads
10 American Kettlebell Swings
10 Wall Balls


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Conditioning
For Time
2 Rounds
500/450m Row
400m Run
30/22 Calorie Echo
400m Run
30 American Kettlebell Swings
400m Run
30 Wall Balls
400m Run
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Kettlebell: 53/35lb, 24/16kg
Goal: 28:00-32:00
Time Cap: 35:00

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Primary Objective: Complete each running segment at a consistent clip throughout
Secondary Objective: Maintain big sets on the Wall Balls and American Kettlebell Swings.
Stimulus: Chipper Conditioning / Fatigued Running
RPE: 8/10
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9am Weightlifting

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Part 1 — Clean & Jerk Triples

Every 3:00 × 6 sets
Sets 1–2: 3 clean and jerks at 70%
Sets 3–4: 3 clean and jerks at 72%
Sets 5–6: 3 clean and jerks at 75%

18 total clean and jerks

Points of Performance
Create tension before every pull
Stay connected to the floor
Keep the bar close rather than allowing it to swing
Receive the clean with an active front rack
Stand directly upward
Rebrace before each jerk
Keep the dip short and vertical
Drive through the bar
Land with the front shin close to vertical
Lock out before recovering the feet
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Part 2 —  Jerk Doubles From the rack

Every 2:00 × 6 sets

Set 1: 2  jerks at 78%
Set 2: 2  jerks at 80%
Set 3: 2  jerks at 80%
Set 4-6 2 jerks at 80 or slightly higher as long as technique can be maintained.
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Part 3 — Front Squat

6 sets × 4 reps at 76%

Rest 3:00 between sets.

Points of Performance
Take a strong brace before each rep
Keep the bar positioned securely on the shoulders
Maintain upper-back tension
Reach full depth
Avoid collapsing or rocking forward
Lead out of the bottom with the chest and elbows
Stand each rep with intent
BE CONFIDENT. IT'S A BARBELL. You control it, it doesn't control you
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Extra Work
3 sets
10 V-ups
10 Romanian split squats with double dumbbells (5 each leg
1:00 Plank hold

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